Friday’s Workout: 9-4-15

This week in our Super Skills Saturday Session, we will be reviewing the more advanced squats such as the back squat, front squat, and overhead squat. This is going to be a great class for anyone who is interested in improving their squat!   Strength: Density Work: for 15 minutes, in teams of 2-3 perform […]

Thursday’s Workout: 9-3-15

This week in our Super Skills Saturday Session, we will be reviewing the more advanced squats such as the back squat, front squat, and overhead squat. This is going to be a great class for anyone who is interested in improving their squat!   Workout of the Day: LSD! 30 minutes: Sled pulling / pushing […]

Wednesday’s Workout: 9-2-15

This week in our Super Skills Saturday Session, we will be reviewing the more advanced squats such as the back squat, front squat, and overhead squat. This is going to be a great class for anyone who is interested in improving their squat!   Strength: Density Work: for 15 minutes, in teams of 2-3 perform […]

Tuesday’s Workout: 9-1-15

This week in our Super Skills Saturday Session, we will be reviewing the more advanced squats such as the back squat, front squat, and overhead squat. This is going to be a great class for anyone who is interested in improving their squat!   Workout of the Day: Black, green, blue , and purple options: […]

Monday’s Workout: 8-31-15

This week in our Super Skills Saturday Session, we will be reviewing the more advanced squats such as the back squat, front squat, and overhead squat. This is going to be a great class for anyone who is interested in improving their squat!   Strength: Density Work: for 15 minutes, in teams of 2-3 perform […]

Friday’s Workout: 8-28-15

Strength: Density Work: for 15 minutes, in teams of 2-3 perform the following: Black: 5 bead hang pull ups and 5 front racked lunges on each leg Green: 5 assisted dead hang pull ups and 5 goblet lunges on each leg Blue: ring rows and weighted step ups Purple: 3 dead hang, chest to bar […]

Thursday’s Workout: 8-27-15

Workout of the Day: 20 minute AMRAP of: Sled pull 165#/110 / sled pull 110#/70 / sled push 90#/60 / sled push 180#/120 15 wall balls 20#/14 / goblet squats / 15 wall balls 20#/14 / 10 squat cleans 95#/65 30 double unders / 90 single unders / 60 double unders / 90 double unders

Wednesday’s Workout: 8-26-15

Strength: Density Work: for 15 minutes, in teams of 2-3 perform the following: Black: 5 Deadlifts @ 70-75% of 1 rep max and 5 Shoulder presses @ 70% of 1 rep max Green: Trap bar or Sumo deadlift and Landmine presses (half kneeling) Blue: rowing for 10 calories and Landmine presses (half kneeling) Purple: 3 […]

Tuesday’s Workout: 8-25-15

Workout of the Day: 18 minute AMRAP of: Run 200 meters / row 200 meters / 200 meter run with med ball (20#/14) / 200 meter run with 50# sandbag / 20# med ball 7 push ups / push ups /power snatches 95#/65 / power snatches 135#/95 14 Sledge hammer swings on each arm / […]

Monday’s Workout: 8-24-15

Strength: Density Work: for 15 minutes, in teams of 2-3 perform the following: Black: 5 reps of a back squat @ 75% of 1 RM and 5 reps of a heavy kettlebell swing to eye level Green: 5 Goblet squats, 5 kettlebell swings to eye level, 1 RKC plank for 20 seconds Blue: Airdyne for […]