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Wednesday, August 2nd

in Fitness, Workout of The Day

Workout of the Day Fitness A. Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – 100m SB carry Station 2 – Reverse Snow Angels x 20 reps (slow and controlled) B. Complete as many rounds and reps as possible in 4 minutes of: 10 Kettlebell Swings 5 Strict Supinated-Grip Pull-Ups Rest Read More...

Tuesday, August 1st

in Fitness, Workout of The Day

Workout of the Day Fitness Against a three minute running clock, complete: 350/300 Meter Row Jumping Lunges or Alternating Reverse Lunges x Max Reps Rest 3 minutes, and then… Against a three minute running clock, complete: 30/20 Calories of Assault Bike Stationary Dips x Max Reps Rest 3 minutes, and repeat both portions twice more Read More...

Monday, July 31st

in Fitness, Workout of The Day

Workout of the Day Fitness A. Three sets of: Deadlift x 6-8 reps @ 30X1 Rest 45 seconds Push-Ups x 10-15 reps @ 20X1 Rest 45 seconds Hollow Rocks x 30 seconds (or Hollow Hold) Rest 45 seconds B. Three sets of: 30 seconds of Strict Pull-Ups Rest 30 seconds 30 seconds of Kettlbell Swings Read More...

Friday, July 28th

in Fitness, Workout of The Day

Workout of the Day Fitness A. Three sets of: Single-Arm Dumbbell or Kettlebell Press x 6-8 reps each arm Rest 45 seconds Romanian Deadlift x 6-8 reps @ 30X1 Rest 45 seconds Side Planks x 30-45 seconds each side Rest 45 seconds B. Partners alternate whole rounds to complete as many rounds and reps as Read More...

Thursday, July 27th

in Fitness, Workout of The Day

Workout of the Day Fitness A. Five sets of: Goblet Squats x 8-10 reps @ 3111 (these should be performed with the heaviest weight you can handle – or performed as double kettlebell front squats if you don’t have heavy enough kettlebells) Rest 60 seconds Supine Ring Row x 10-12 reps @ 2111 Rest 60 Read More...

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...