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Monday, September 25th

in Fitness, Workout of The Day

Workout of the Day Fitness A. Four sets of: Single-Arm Dumbbell Press x 6-8 reps Rest 45 seconds Kettlebell Swings x 20-25 reps Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds B. For time: Row 1000 Meters   Performance A. Four sets of: Shoulder Press x 5 reps Rest 90 seconds Read More...

Friday, September 22nd

in Fitness, Workout of The Day

Workout of the Day Fitness Perform 4 sets against a 5-minute running clock, for max reps of: Row 500 Meters immediately followed by as many rounds and reps as possible of… 10 Kettlebell Swings (53/35) 10 Push-Ups Rest 5 minutes between sets. If you’re training with others, Partner A will race through 5 minutes, then Read More...

Thursday, September 21st

in Fitness, Workout of The Day

Workout of the Day Fitness A. Three sets of: sandbag squat x 8-10 reps Rest 45 seconds Supinated-Grip Strict Pull-Ups x 5-7 reps @ 2111 (use an appropriate weight or modification for this rep range) Rest 45 seconds oblique leg raise or static hold x 30-45 seconds Rest 45 seconds Jump Rope (Single or Double-Unders) Read More...

Wednesday, September 20th

in Fitness, Workout of The Day

Workout of the Day Fitness A. Four sets of: Barbell or Dumbbell Push Press x 6-8 reps Rest 45 seconds Dumbbell Alternating Reverse Lunge x 10 reps each leg @ 2010 Rest 45 seconds Side Planks x 30-45 seconds each side Rest 45 seconds B. In teams of two, partners alternate rounds to complete as Read More...

Tuesday, September 19th

in Fitness, Workout of The Day

Workout of the Day Fitness A. Four sets of: Romanian Deadlift x 6-8 reps @ 3010 Rest 45 seconds Kettlebell Windmills x 6-8 reps each arm Rest 45 seconds Russian Step-Ups x 10 reps each leg Rest 45 seconds B. Every minute, on the minute, for 10 minutes, complete: 5 Burpee Box Jump-Overs 5 Toes Read More...

Monday, September 18th

in Fitness, Workout of The Day

Workout of the Day Fitness A. Three sets of: Goblet Squats x 8-10 reps @ 3111 Rest 45 seconds Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Kettlebell Swings x 20 reps Rest 45 seconds Plank Hold x 45 seconds Rest 45 seconds B. Four sets of 3-minute sprints of: 5 Strict Pull-Ups Read More...

Friday, September 15th

in Fitness, Workout of The Day

Workout of the Day Fitness A. Three sets of: Dumbbell Shoulder Press x 8-10 reps @ 2011 Rest 60 seconds Supinated-Grip Pull-Ups x 3-5 reps @ 2110 Rest 60 seconds Jump Rope x 60 seconds (work on Jumping mechanics – Single or Double-Unders) Rest 60 seconds B. Three rounds for time of: Row 500 Meters Read More...

Thursday, September 14th

in Fitness, Workout of The Day

Workout of the Day Fitness A. Four sets of: Kettlebell Swings x 25 reps Rest 45 seconds Bottom’s Up Kettlebell Carry x 60-feet each arm Rest 45 seconds Hollow Rocks/Hollow Holds x 30-45 seconds Rest 45 seconds B. Three rounds for time of: 400 Meter Run 12 Alternating Dumbbell Snatches   Performance A. Six sets Read More...

Tuesday,September 12th

in Fitness, Workout of The Day

Workout of the Day Fitness A. Three sets of: SB squat x 8-10 reps Rest 45 seconds Ring Rows x 10-12 reps @ 2111 Rest 45 seconds Side Planks x 45 seconds each side Rest 45 seconds B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in Read More...

Monday, September 11th

in Fitness, Workout of The Day

Workout of the Day Fitness For time: Run 800 Meters immediately followed by… Three rounds of: 10 Dumbbell Push Press 15 Dumbbell Box Step-Overs 20 russian Kettlebell Swings (heavy) immediately followed by… Run 800 Meters Performance For time: Run 800 Meters immediately followed by… Three rounds of: 10 Shoulder to overhead 155/105 20 Box Jumps Read More...