Blog

Sunday

Foundations Class 1-2pm

Thruster


Saturday

Partner
20min
16 DB Thruster
16 DB Alt lunge
16 Ring rows
16 DB Burpee Dead lift
16 Wall Ball shots


Saturday

Partner

10 min
8 Partner burpee wall balls each 20/14
16 jumping lunges

Rest 5 min

10 min
12 Box jump 24/20
6 Single arm kettle bell swing to push press per arm

Goal: Count reps in first minute and get same in last minute


Friday

15 Min EMOM
1: 10 Renegade row
2: 12 Broad jumps
3: 14 Bird Pickers


Friday

A) Snatch Deadlift +2 sec Pause
above knee + Snatch
5 x 3 (above is 3 reps)

B)
EMOM 14
1: 45 sec of Dubz/singles
2: 6 Hang power snatch 115/75

Finisher
75 Banded good mornings
75 Banded windmills

Goal: Unbroken on jump rope, Weight that challenges but can be done


Thursday

A) Weighted “Chin” up
4×8
Banded row
3×30

B)
12 min
3 Dumbbell deadlift 50/30 into
4 Dumbbell hang power clean
4 Single arm dumbbell overhead squat
3 Single arm Dumbbell power jerk per

Goal: Dumbbell cycling: deadlifts into power cleans, overhead squat into power jerk


Thursday

7 Rounds
100m Run
12 Box jumps
12 Single arm KB Clean


Thursday

7 Rounds
100m Run
12 Box jumps
12 Single arm KB Clean


Wednesday

4 Rounds
1min on 30 Sec off
Erg for cal
Shuffle Runs
Bear Crawl
Hollow Rocks


Wednesday

B) “Adrian”

7 Rounds
3 Forward rolls
5 Wall walks
7 Toes to bar
9 Box jumps 30″/24″
Goal: Controlled exit from roll, solid core on wall walks


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