Fitness Blog

Fitness 10.31.2014


A. 4 sets
Deadlift x 6-8

B. 3 sets
-SA Row x 6-8 @ 3115
-SL Hip Extension x 8-10 EA
-Side Plank x 30 sec EA

C. AMRAP 3, rest 2 min, x 3
-Max Pull-ups
-100m Row

Fitness 10.30.2014


A. Every 90 sec for 10 sets
-2 Power Cleans + 2 Front Squats
-Build over the 10 sets

B. 3 sets
-Double KB Front Rack Russian Step-ups x 6-8 EA
-FLR on rings x 45-60 sec

C. 3 Rounds
-SA RKBS (R) x5 (44/26)
-SA KB PP (R) x5
-SA KB Snatch (R) x5
-SA OH WL (R) x5 steps
-SA RKBS (L) x5
-SA KB PP (L) x5
-SA KB Snatch (L) x5
-SA OH WL (L) x5 steps

Fitness 10.29.2014


Looks like some fun cardio tomorrow, be sure to thank Coach Matt!

A. 60 sec on/ 30 sec rest x 8 sets *get through as much of chipper as possible with the prescribed work to rest ratio.
-60 Calorie row
-50 Box Jumps 24/20
-40 Wall Balls 20/14
-30 GHD Sit-ups

Rest 5 minutes

B. For Time
-60 Calorie row
-50 Box Jumps 24/20
-40 Wall Balls 20/14
-30 GHD Sit-ups

*score = time to complete part B, -1 sec for every rep completed in part A

Fitness 10.28.2014


A. 3 sets
-Wtd. Pull-up x 6-8, rest 30 sec
-Double KB Bent Over Row x 4-6 @ 3113, rest 2-3 min

B. 3 sets
-SA KB Press x 6-8 EA, rest 60 sec
-15 sec @ bottom of dip + max ring dips (rings if possible), rest 2-3 min

C. 4 sets
AMRAP 45 sec @ 90-97%
-50m Sled Sprint (25/10)
-Max Burpees w/ remainder
-Rest 3 min

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