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Wednesday, May 8th

in Fitness, Workout of The Day

Workout of the Day Fitness “A. 5 Rounds/ rest 90sec btw rounds DB or KB Complex 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Shoulder to Over Head” “B. Every 4 Min x 5 Sets ” Run 400m 25 Dual RKBS Dynamic Lower Conjugate “40/30 Cal bike/ski/row 2 Rounds Scap Cars x 3 Read More…

Tuesday, May 7th

in Fitness, Workout of The Day

Workout of the Day Fitness A1 Dual KB step up  3x 6 to 8 per side 21X1 A2 Ring body saw 3×10 3030 24:00 running clock 7 Minute AMRAP:  20/15 Calorie Bike 10 DB burpees #40/25 Rest 3 Minutes 6 Mininute AMRAP:  15/10 cals 8 DB Hang Squat Cleans  Rest 3 Minutes 5 Minute AMRAP:  Read More…

Monday, May 6th

in Fitness, Workout of The Day

Workout of the Day Fitness “2-3 Sets NFT 4-6/arm @ 30X1 Tall Kneeling Landmine Press rest 15sec 15m Crab Walk Slow Deliberate rest 15sec 6-8 Dumbbell Side Plank Powell Raise 30X0 rest 60sec” A1) Barbell Z Press 3111; 4,3,2; rest 45sec A2) Dumbbell Cross Body Romanian Deadlift 31X0; 6-8/arm; rest 90sec x 3 B1. Handstand Read More…

Friday, May 3rd

in Fitness, Workout of The Day

Workout of the Day Fitness 5 Burpee Tall Box Jump 5 Vertical Med Ball Toss (max height)” “3 Rounds – Build pace a little each round 12 Dual KB Cleans Run 200m rest 60sec” “4 Rounds – Slow Down and Control 10 Windshield Wipers/side 6 Ring Face Pulls 2112” A. Deadlift Off Blocks Above Knee Read More…

Thursday, May 2nd

in Fitness, Workout of The Day

Workout of the Day Fitness “4 Sets NFT 6-8/arm 3111 Half Kneeling Dumbbell Arnold Press/arm 30sec KB Rack Squat Isometric w/ Band Abduction” A) RUMP PUMP COMPLEX “3030 Sumo Stance Good Morning x 5 3030 Back Squats x 4 30X0 Alternating Back Rack Curtsy Lunge 3/leg rest 2mins x 3 sets” B1. Suitcase RNT Reverse Read More…

Wednesday, May 1st

in Fitness, Workout of The Day

Workout of the Day Fitness “2-3 Sets NFT 30sec/leg Single Leg Hip Thrust Isometric (hold at top) rest 15sec Feet Elevated Thoracic Bridge 20sec rest 15sec Single Leg L-Sit on Parallettes x 15sec/side rest 15sec 50′ Kareoka/side rest 60sec” A. Clean Grip RDL 3-4 Heavier @ 4010 + 8-10 Lighter @ 2010; rest 2-3misn x Read More…

Tuesday, April 30th

in Fitness, Workout of The Day

Workout of the Day Fitness “2-3 Sets NFT – Single leg focus Warm Up 40X1 x 6-8 reps/leg Curtsy Step Down rest 30sec 10m Monster Band Walk Forward and Backward rest 30sec Theraband Clamshell Side Plank Thrust x 10-12/side rest 60sec” A. Box Squat 21X1; 3,3,3,3,3; rest 2-3mins *Increase load each set – make only Read More…

Monday, April 29th

in Fitness, Workout of The Day

Workout of the Day Fitness “2 Sets NFT 6/arm @ 40X1 Half Kneeling Landmine Press rest 15sec Tall Plank Banded Lateral Crawl 7m/side Slow Deliberate rest 15sec 6-8 Dual Standing Plate External Rotations 30X0 rest 60sec” A1) Barbell Z Press 3131; 5,4,3; rest 60sec A2) Single Arm Dumbbell Cuban Press 3121; 4-6/arm; rest 90sec x Read More…

Friday, April 26th

in Fitness, Workout of The Day

Workout of the Day Fitness “A. 2 Rounds – CNS PREP 5 Tall Box Jumps (land with straight legs – priority is catching your body in a tall position) 5 Slam Ball (POWER)” “3 Rounds – Build pace a little each round 15 Banded Russian Swings 15/12 Cal Row rest 60sec” “4 Rounds – Slow Read More…

Thursday, April 25th

in Fitness, Workout of The Day

Workout of the Day Fitness 30sec Goblet Squat Isometric Hold” A. RUMP PUMP COMPLEX “Good Morning; 4141; 4 reps 8 Alternating Back Rack Forward Lunges Kang Squats; 4141; 4 Reps rest 2mins x 3 sets” 40X1; 6-8/leg; rest 45sec x 3 *box height just below knee height B1. KB Rack Curtsy Step Down B2. Alternating Read More…