Monday, September 22nd

Workout of the Day A. Snatch Technique + Warm-Up for Part B. B. E2M-16 Minutes (8 sets) High Hang Snatch + Snatch with no foot movement @65-75% of 1 rep max snatch C. AMRAP-12 Minutes RX 3 Power Snatches (95/63) 6 Reverse Kettlebell Lunges (35/26) 9 Ring Dips Comp. 3 Power Snatches (155/105 lbs) 6 […]


Thursday, September 18th

Workout of the Day A. 3 Sets of: 8 Bulgarian Split Squat @30X1 -rest 1 minute 30 Second AMRAP Ring Push-Ups -rest 1 minute B. 10 Minute AMRAP 400m Wall Ball Run (20/14) 15 Wall Ball 20 Med Ball Cleans 30 Lateral Jumps over ball 20 Med Ball Russian Twists 15 Wall Ball


Wednesday, September 17 – BodyFX at 7:30 PM

WU: 200m Mark – Side Run 400m Mark – Side run 800m Mark – Backwards Run 400m Mark – Gallop 200 Mark – Gallop Sprint to Finish   Stretch: 10 Boot Straps 10 Long Legs 5 Over Head   A. 4 Rounds 15 Walking Lunges 200 m Row 15 Push-Ups   B. 21-15-9 Box Jump […]


Wednesday, September 17th

Workout of the Day A. Split Jerk Technique B. Max Reps: Push-Ups or Wall Ball C. “Annie” 50-40-30-20-10 Double Unders Sit-Ups


Tuesday, September 16th

Workout of the Day A. E2M-16 minutes (8 sets): High Hang Clean + Hang Clean + Clean *Reset after each clean B. EMOM-21 minutes: Minute 1 – 15 Russian Kettlebell Swings Minute 2 – 10 Walking Kettlebell Lunges Minute 3 – 12 Burpee Pull-Ups


Monday, September 15 – BodyFX at 7:30 PM

Warm Up: 400m Run Speed Hurdles Power Jump Lateral Shuffle Weave Hurdle Stretch: Pilates / Yoga Basic Movements A. 7 Rounds 4 3-Hurdle Lateral Shuffle forward and back 10 Ball Squats B.  3 Rounds 21 Kettlebell Swings 12 Banded Pull-Ups 400M Run C. 3 Sets 10 Leg Ups 30 Sit Ups 15 Scissors


Monday, September 15th

Workout of the Day A. Six sets of: Drop Snatch x 2 reps Focusing on speed & footwork. Hold the bottom position 2-3 seconds. Check balance and position before standing up. B. Six sets of: Strict Press x 3 reps C. 10 Minute AMRAP 10 Toes to Bar 8 Handstand Push-Ups/ Comp. Strict HSPU 6 […]


Thursday, September 11th

Workout of the Day 9-11 Tribute 2001 Meter Row or Run 11 Med Ball Sit-Ups (20/14) 11 Turkish Get Ups (53/35) 11 Med Ball Clean+Slam (20/14) 11 Kettlebell Swings (53/35) 11 Handstand Push-Ups 11 Bumper Plate Burpees (45/25) 11 Pull-Ups 11 Push Press (115/83) 11 Barbell Jumping Lunges (65/33) 2001 Meter Row or Run


Wednesday, September 10th

Workout of the Day A. E2M-12 Minutes (6 sets): Front Squat *Set 1 – 2 reps @ 65% *Set 2 – 2 reps @ 70% *Set 3 – 2 reps @ 75% *Set 4 – 1 rep @ 80% *Set 5 – 1 rep @ 85% *Set 6 – 1 rep @ 90% B. E2M-16 […]


Tuesday, September 9th

Workout of the Day A. EMOM-12 minutes: Minute 1 – 8 Reverse Grip Pull-Ups / Comp. 1-4 Strict Muscle-Ups Minute 2 – 2-4 Handstand Wall Walks / Comp. 15-20 Meter Handstand Walk Minute 3 – 150 Singles / Comp. 50 Unbroken Double-Unders B. E2M-12 minutes: Bench Press *Set 1 – 5 reps @ 65% of […]