Tuesday, October 24, 2017

A1. Pendlay Row – 4 x 8 / rest 60s A2. DB OH Tricep Ext –  4 x 12 / rest 60s “Pushing Annie” DU 50-40-30-20-10 (Double Reps for Singles) HRPU 25-20-15-10-5

Monday, October 23, 2017

Back Squat 4 reps @ 80% / rest 2 min 3 reps @ 85% / rest 2 min AMRAP @ 90% + 12-9-6 Thruster (95/65) Box Jump (30″/24″) / rest 90s + 9-7-5 Thruster (115/75) Box Jump / rest 90s + 7-5-3 Thruster (135/95 Box Jump

Friday, October 20, 2017

Deadlift –  Build to 75% of 1 RM in 10 min + 20 min EMOM 2 DL (75%) + 4 Bar over Burpees + Bonus: 6 minute Tabata Mash-up Flutter kicks FLR

Thursday, October 19, 2017

20 Minutes @EN2 pace 1 Rope Climb 200m sandbag/plate carry 2 wall walks 2 minutes bike/row/ski erg rest 3 minutes 20 minutes @EN2 pace 2 laps down and back empty/light sled push 1 trip monkey bars 50′ bear crawl forwards 50′ bear crawl backwards 1 big lap jog (hugging fence)

Wednesday, October 18, 2017

15-20 Minutes Gymnastic skill work w / Dana + 24 minute EMOM Min 1:  8 ring dips / 20s ring hold Min 2:  8 T2B Min 3: 8 alt pistols

Tuesday, October 17, 2017

DB Skull Crusher (floor) – 3 x 15 / rest 60s (heavy) + 2 rounds: In 3:30 400m Run AMRAP Renegade Row (tough) / rest 2 min In 3:30 400m Run AMRAP Power Clean (135/95) / rest 2 min

Monday, October 16, 2017

Back Squat 5 reps @ 78% / rest 2 min 4 reps @ 83% / rest 2 min AMRAP @ 88% / rest 2 min   +   42-30-18 Wallball (20/14) Sit-up Row (cals)

Friday, October 13, 2017

A1. Half-kneeling Arnold Press @ 4141 – 3 x 5 / rest 60s A2. DB Hammer curls – 3 x 15 / rest 60s + 15 min AMRAP Partner WOD Line up at one end of field sprint 1/4 way, do 10 burpees, sprint back and tag partner. Sprint 1/2 way do 20 kb swings […]

Thursday, October 12, 2017

10 minutes Pistol practice – 4 x 5 per leg / rest 60s *If you have pistols, try weighted pistols 10 minutes Free Handstand/Handstand Practice 9-7-5 HSPU *Scale w / 30s HS hold + Decline Push-up T2B / rest 3 minutes 8-10-12 Ring Dips *Scale w / Dip Lockouts x 30s accumulated Alt. pistols

Wednesday, October 11, 2017

Barbell Hip Thrust (one second pause at top) – 4 x 10 / rest 90s – 2 min (heavy across all sets) + 3 RFT 1k Row 200m Farmers Carry (50/35) 15 Box Jumps (30/24)

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