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Tuesday, January 8th

in Fitness, Workout of The Day

Workout of the Day Fitness For Time: 50-40-30-20-10 Jumping Lunges Sit-ups Max Effort Upper “2 Rounds 25 Plate Curls 25 Plate Front Delt Raise Quarduped Lateral Bear Crawl 2 x 10m Quadruped Plate Drag x 30 reps” Find 1 RM Strict Press Max UB Pull Ups 8RM wtd push up AMRAP 10 6 Wtd Sit Read More…

Monday, January 7th

in Fitness, Workout of The Day

Workout of the Day Fitness 3:00 Calorie Row 2:00 Calorie Bike 1:00 Burpees Rest 2:00 and repeat Max Effort Lower 530PM Monday, 5AM+10AM Wednesday “Kneeling Straight Leg Groin Roll Back x60sec ea side KB RDL + Swing 2 x 5+5 Up & outs 1 x 20reps ” “Find 1 RM Back Squat Find 1 RM Read More…

Friday, January 4th

in Fitness, Workout of The Day

Workout of the Day Fitness A. Power Snatch + 2 Overhead Squats Build to a Heavy Complex B. For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Power Snatches (95/65) 10AM + 530PM Upper Body “2 x Pump Single Arm Band Pull Downs 2 x Read More…

Thursday, January 3rd

in Fitness, Workout of The Day

Workout of the Day Fitness AMRAP 15: 400/350 Meter Row 20 Kettlebell Swings (53/35) 100′ Bear Crawl Read More…

Wednesday, January 2nd

in Fitness, Workout of The Day

Workout of the Day Fitness A. 3 Position Squat Clean Build to a Heavy Complex AMRAP 3: 12 Calorie Bike/Ski 9 Power Cleans (95/65) Rest 3 Minutes AMRAP 3: 12/9 Calorie Bike/Ski 7 Hang Squat Cleans (115/80) Rest 3 Minutes AMRAP 3: 12/9 Calorie Bike/Ski 5 Squat Cleans (135/95) 530PM 10AM Lower Body “Partner Banded Read More…

Monday, December 31st

in Fitness, Workout of The Day

Workout of the Day Fitness 2 rounds 21 Cal ski/row/bike 15 OHS 115/80 9 Toes to bar Rest 3min 2 rounds 21 cal ski/row/bike 15 front squats 9 HSPU Rest 3min 2 rounds 21 cal ski/row/bike 15 back squats 9 BMU or pull up progression Read More…

Friday, December 28th

in Fitness, Workout of The Day

Workout of the Day Fitness 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Lateral Burpees over Rower Read More…

Thursday, December 27th

in Fitness, Workout of The Day

Workout of the Day Fitness A. Overhead Squat Build to a Heavy 5 B. AMRAP 12: 5 Barbell Strict Press 10 Overhead Squats 15 Deadlifts Rx – 95/65 Read More…

Wednesday, December 26th

in Fitness, Workout of The Day

Workout of the Day Fitness Teams of 2 Complete for Time 42-30-18 Box Jump Overs (24/20) Power Cleans Chest to Bar Pull-ups Front Squats Lateral Barbell Burpees Push Jerks Rx – (115/80) 530 Upper + Lower “2 x 20 cossak 2 x 8 Wall Squat 2 x 15 Lateral Raise” “Find 3Rm Back Squat Find Read More…

Friday, December 21st

in Fitness, Workout of The Day

Workout of the Day Fitness For Time: 1-2-3-4-5-6-7-8-9-10 Toes to Bar 10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155) 530 Upperbody Dynamic Effort “GHD Rear Delt 2 x 15 GDH Row 2 x 15 GHD Press 2 x 15” “Banded Incline Bench 9 x 3 @45% 1RM EMOM x 5 8 DB Bench Press 8 DB Bent Over Rows 4 Read More…