Monday 2/5/18

Complete as many rounds as possible in 7 minutes of each of the following, rest 1 minute between each couplet:

a.) 7 ball slams
      7 box jumps

b.) 7 lunges/leg
      7 toes to bar/knees to chest

c.) 7 ball/bag over shoudler
      7 burpees 


Friday 2/2/18

This has been a tough week of workouts, so it’s time for a recovery day! A good way to reduce muscle soreness is to get up and move believe it or not.  A long “slow” workout will help flush out and mobilize tight muscles.  So today we’re going to do just that…

1.) Stability and mobility: Core circuit

2.) Workout: Complete the following
5k row with a partner

*Switch and split up the work however you want


Thursday 2/1/18

Skill: Clean complex

8 min to complete the following…
3 rounds
10 Pull ups/jumping pull ups
10 Front squats
10 Burpees

*Rest until 8 min mark, then…

8 min to complete the following…
4 rounds
10 wall balls
10 db snatch

Wednesday 1/31/18

Apologies for the recent technical difficulties on the daily workout posts! We are back on schedule, thanks for your patience!


Endurance workout: Complete the following for time

800m run
60 double unders/single unders
40 Kettlebell swings
20 Box jumps
500m row
20 box jumps
40 Kettlebell swings
60 double unders/single unders
800m run

Thursday 1/25/18

Complete the following with a partner:

3 rounds
30 squat cleans/Med ball cleans
30 pull ups/jumping pull ups/ring rows
800m run

*split the work but run together.  Only one partner works at a time, reps can be divided however you decide

Wednesday 1/24/18

1.) Alternating tabatas (4 sets of each)
      a.) Grasshoppers and L-hang
      b.) V-up pass and swimmers

2.) Workout: As many reps as possible in 15 min of…
250m row
10 Push press
20 sit ups
30 double unders or 60 single unders 

Tuesday 1/23/18

Today we are going to break down, build up, and practice an olympic weightlifting movement.  Eventhough not everyone needs to be able to snatch a million pounds, it is always fun to  learn and practice a new skill and/or sport!!  Don’t be scared to try something new.


Skill: Snatch practice

Workout: Complete the following for time
Db snatches

Monday 1/22/18

Strength: 3 sets
a.) Front squat x4+Back squat x8
b.) Weighted hip bridges x10
c.) DB step up to balance x12/leg

Workout: Every 4 minutes for 16 minutes (5 total sets)
Row 200m
Run 200m


Run 400m
Row 250m