Fitness Blog

Fitness 11.22.2014


For Time:
-50m Sled Push 135/70
-40 Sit-ups
-30 HRPU
-20 SA KB Snatch 53/35
-10 Cal Assault Bike
-5 Wall Walks
-100m Run
-20 Burpees
-30 RKBS 53/35
-40 Air Squats
-500m Row

Fitness 11.21.2014


A. 5 sets
-Split Jerk x 3

B. 3 sets *shoulder stability work
-Turkish Get-up x 3 EA
-Banded Overhead KB Lunges x 6 steps EA arm (Loop a band around a KB or change plate, hold the band on the opposite side of where it is attached and lunge)

C. 3 Rounds
-21 Box Jumps 24/20
-15 Cal Row
-9 Shoulder to Overhead 115/75

Fitness 11.20.2014


A. 4 sets
-Front Squat x 5.4.3

B. Power Clean 1.1.1 x 5

C. 3 sets
-SL SA KB RDL x 10-12 EA
-Rowing Pikes x 10-15
-Reverse Hyper x 10-15
-Max Double-unders

Fitness 11.19.2014


4 Rounds
-500m row
-Rest 2:30
-400m run
-Rest 2:30
*at the end, 5 burpees for every second beyond 5 seconds that range of splits are

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