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Wednesday, July 26th

in Fitness, Workout of The Day

Workout of the Day Fitness A. Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011 Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps B. Three rounds for time of: 500 Meter Row 10 Burpees Over the Erg   Performance Read More...

Tuesday ,July 25th

in Fitness, Workout of The Day

Workout of the Day Fitness A. Three sets of: Bench Press x 8-10 reps @ 20X1 Rest 45 seconds Pull-Ups x 4-6 reps (any grip, no kip – load/modify as needed) Rest 45 seconds oblique opener leg raise x 5 reps (lower back remains in contact with the floor) Rest 45 seconds B. Five rounds Read More...

Monday, July 24th

in Fitness, Workout of The Day

Workout of the Day Fitness Every 6 minutes, for 30 minutes (5 sets) for times: 500 Meter Row 25 Wall Ball Shots (10′ target) Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 4 minutes.     Read More...

Friday, July 21st

in Fitness, Workout of The Day

Workout of the Day Fitness A. Two sets of: Romanian Deadlift x 2-5 reps (extremely slow and controlled) Rest 60 seconds Push-Ups x 12-15 reps @ 2010 Rest 60 seconds B. Two sets of: Single-Leg Box Step-Up x 8-10 reps each leg (perform with either dumbbells at your side or a kettlebell or dumbbell in Read More...

Thursday, July 20th

in Fitness, Workout of The Day

Workout of the Day Fitness A. Four sets of: Turkish Get-Ups x 3 reps each arm Rest 90 seconds L-Sit Tuck to Extension x 7-10 reps (extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat) Rest 90 seconds B. Every minute, on the minute, for 10 minutes: 6 Alternating Dumbbell Read More...

Wednesday, July 19th

in Fitness, Workout of The Day

Workout of the Day Fitness A. Four sets of: Dumbbell Push Press x 10-12 reps Rest 45 seconds Alternating side lunge x 14-20 reps Rest 45 seconds Prone Plank x 45-60 seconds Rest 45 seconds B. For time: 500 Meter Row 25 Kettlebell Swings 50 Air Squats 400 Meter Run 20 Kettlebell Swings 40 Air Read More...

Tuesday, July 18th

in Fitness, Workout of The Day

Workout of the Day Fitness A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Nose-to-Wall Handstand Hold x 45-60 seconds Station 2 – Supine Ring Rows x 10-12 @ 1111 Station 3 – obkique opener x 45-60 seconds B. Five rounds for max reps of: 60 seconds of Burpees 60 Read More...

Monday, July 17th

in Fitness, Workout of The Day

Workout of the Day Fitness A. Three sets of: Front Squat x 5-6 reps @ 30X1 Rest 90 seconds Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0 (if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps) Rest 90 seconds B. In teams Read More...

Friday, July 14th

in Fitness, Workout of The Day

Workout of the Day Fitness Every four minutes, for a total of six sets, complete: 35/25 Calories of Assault Bike or Rowing 15 Goblet Squats Performance Every four minutes, for a total of six sets, complete: 35/25 Calories of Assault Bike or Rowing 10 Overhead Squats (135/95 lbs) Read More...

Thursday, July 13th

in Fitness, Workout of The Day

Workout of the Day Fitness A. Three or Four sets of: Deadlift x 6-8 reps @ 30X1 Rest 45 seconds Side Plank (Left) x 30-45 seconds Rest 45 seconds Rear delt flys x8 reps Rest 45 seconds Side Plank (Right) x 30-45 seconds Rest 45 seconds B. Three rounds for time of: 400 Meter Run Read More...