Friday, October 31st

Workout of the Day FITNESS A. 4 Sets: 8-10 Seesaw Press (each arm) Rest 30 seconds 20 Kettlebell Walking Lunges Rest 30 seconds 2 Turkish Get-Ups (each arm) Rest 30 seconds Prone Plank Hold 45-60 seconds Rest 30 seconds B. 4 Rounds For Time 400 Meter Run 20 Kettlebell Swings Rest 90 seconds between rounds […]


Thursday, October 30th

Workout of the Day: FITNESS 7 Minute AMRAP 250 Meter Row 10 Thrusters Rest 7 Minutes 7 Minute AMRAP 20 Jumping Lunges 20 (men) / 15 (women) Hand-Release Push-Ups Rest 7 Minutes 7 Minute AMRAP 20 Box Jumps 10 Push Press RX 7 Minute AMRAP 250 Meter Row 10 Thrusters (95/65 lbs) Rest 7 Minutes […]


Wednesday, October 29th

Workout of the Day FITNESS A. 3 Sets: 8-10 Back Squats @30X1 Rest 60 seconds 8-10 Single Arm Kettlebell Rows @2020 Rest 60 seconds Rest 2 minutes B. 10 Minute AMRAP 5 Kettlebell Ground to Overhead 100 Meter Run RX A. 5 sets: 3-5 Back Squats @30X1 Rest 60 seconds Bent Over Barbell Rows @2020 […]


Tuesday, October 28th

Workout of the Day FITNESS A. Three sets of: 10-12 Ring Rows Rest 45 seconds :30 Hollow Rock Rest 45 seconds 100 Meter Farmer’s Walk Rest 45 seconds :45 Prone Plank Hold Rest 45 seconds B. For Time: (15 Minute Cap) 50 Wall Ball (14/10) 40 Kettlebell Swings (26/12) 30 Burpees 20/10 Ring Rows 100 […]


Monday, October 27th

Workout of the Day Fitness A. 3 Sets: 6-8 Romanian Deadlift @3011 Rest 45 seconds 10-15 Push-Ups @21X1 Rest 45 seconds 20 Reverse Lunges @1010 Rest 45 seconds Side Plank – 45 seconds each side Rest 45 seconds B. 5 Rounds 30 seconds of Kettlebell Swings 30 seconds of Rest 30 seconds of Jump Rope […]


Friday, October 24th

Workout of the Day: A. Four sets of: 8 -10 Front-Racked Alternating Reverse Lunges @20X1 Rest 60 seconds Handstand Push-Ups (Max reps) or 3-5 Wall Climbs Rest 60 seconds B. 3 Rounds Minute 1 – Kettlebell Clean and Thrust(er) (53/35) Minute 2 – Med Ball Sit-Ups (20/14) Minute 3 – Box Jumps (24/20) *1 Minute […]


Thursday, October 23rd

Workout of the Day: A. 10 Minutes of Hand Stand Walk Practice B. 4 Sets of:  Bench Press 6-8 Reps @20X0 C. 10 Minute AMRAP 10 Burpee Pull-Ups 10 Kettlebell Swings 100 Meter Med Ball Run (20/24)


Wednesday, October 22nd

Workout of the Day A. E2M – 10 minutes (5 sets): Back Squat Set 1 – 5 reps @55% Set 2 – 5 reps @65% Set 3 – 3 reps @75% Set 4 – 2 reps @85% Set 5 – 2 reps @90% B. 3 sets of: Good Mornings (same # across sets) C. 2 Rounds […]


Tuesday, October 21st

Workout of the Day: A. 4 sets of: 3-5 Push Press (increasing # over each set) Rest 3-5 Pull-ups (*as difficult as possible negatives, strict, weighted, you get the idea) Rest B. For Time: (15 Minute Cap) 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Wall Ball (20/14) Ring Dips *then switch 1-2-3-4-5-6-7-8-9-10 10-9-8-7-6-5-4-3-2-1 Wall Ball (20/14) Ring Dips  


Monday, October 20th

Workout of the Day: A. Snatch Warm Up B. EMOM-16 Minutes Minute 1 – Hang Snatch Minute 2 – Snatch C. 3 Rounds for Time: 12 Toes to Bar 9 Handstand Push-ups 6 Overhead Reverse Lunges (95/65)