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HAPPY NEW YEAR!  January 1, 2019

12/31/2018

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AMRAP

1)  Achieve 30 MEPS with your MYZONE.  Select one of the following:
  • Row Machine
  • Ski Erg
  • Treadmill
  • KB Swings
  • Bike
** No MYZONE, no problem.  Select any of the following above and perform :30 / :30 rest for 10 minutes. 


2)  20 Min AMRAP
  1. 5x  Trap Bar Deadlifts
  2. 10x  Box Jump
  3. 30x  Side Step Lateral Lunges, alternating (15 each side)
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December 31, 2018

12/31/2018

1 Comment

 
STRENGTH

1)  5 x 10 Heavy Double Dumbell Sumo Deadlift

2)  4 Rounds
  • 5x  SA, DB Clean to Front Squat - R
  • 5x  SA, DB Clean to Front Squat - L

 3)  3 Rounds
  • 10x  Pull Ups
  • 20x  Push Ups
1 Comment

December 29, 2018

12/29/2018

0 Comments

 

Conditioning

6 Rounds
:45 Sec / :15 Rest / 1 min between Rounds
  • Box Jumps
  • Squat Press
  • Low Plank
  • Burpee
  • Battle Ropes


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December 28, 2018

12/28/2018

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Fitness Challenge

Perform a Single Round for Best Time
  • 50x  Burpees
  • 50x  KB Swings  (see recommended weights below)
  • 50x  Seal Jacks
  • 50x  Push Ups
  • 100x  Jump Rope


KB Swing Recommended Weights:
-
BEGINNER
INTERMEDIATE
ADVANCED
MALE
25 lb
40 lb
55 lb
FEMALE
15 lb
25 lb
35 lb
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December 27, 2018

12/27/2018

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KETTLEBELL WORKOUT
* may substitute Dumbbells for Kettlebells
  • Goblet Squats - 10... 9... 8... down to 1x
  • KB Snatch - 1... 2... 3... up to 10x
  • :30 Rest every 2 Rounds
Set 1
10x  Goblet Squat
1x  KB Snatch:  Left then Right
Set 2
9x  Goblet Squat
2x  KB Snatch:  L / R
Set 3
8x  Goblet Squat
3x  KB Snatch:  L / R
Set 4
7x  Goblet Squat
4x  KB Snatch:  L / R
Set 5
6x  Goblet Squat
5x  KB Snatch:  L / R
Set 6
5x  Goblet Squat
6x  KB Snatch:  L / R
Set 7
4x  Goblet Squat
7x  KB Snatch:  L / R
Set 8
3x  Goblet Squat
8x  KB Snatch:  L / R
Set 9
2x  Goblet Squat
9x  KB Snatch:  L / R
Set 10
1x  Goblet Squat
10x  KB Snatch:  L / R
FINISHER:
EMOM (for 3 minutes)
  • 10x  Burpees
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December 24, 2018

12/23/2018

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Partner Workout:  Partner A begins.  Partner B starts as soon as partner A starts the pull-ups.  No Partner, no problem!  Do this workout on your own.  Not comfortable with kettlebells (KB)... feel free to substitute with dumbbells (DB) as needed. 

6 Rounds
  • 20x  KB Swings
  • 5x  KB  Clean - L
  • 5x  KB Clean - R
  • 5x  Pull-Ups
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DECEMBER 13, 2018 - FITNESS

12/12/2018

 
Strength Focus
  1. 4 x 5  Pull Ups
  2. 4 x 10  Double DB Front Squat (use 30% body weight)
  3. 4 x 5  Standing Double DB Overhead Press (use 30% body weight)
  4. 4 x 5 R/L  Double KB/DB Single Leg Deadlift (use 30% body weight)
  5. 4 x 1 R/L  Turkish Get-Up (use 10% body weight)

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