Wednesday 2/14/18

Happy Valentines Day everyone! ¬†Because we love you all so so much…here’s your fitness present ūüôā


a.) Push press 4×8
b.) DB row 3×10
c.) Reverse fly 3×15

Workout: As many rounds as possible in 15 minutes of…
20/15 cal row
16 alternating db snatches
12 db push press
8 toes to bar or V-ups

Monday 2/12/18

As many reps as possible in 8 minutes of…
20 air squats
15 box jumps
10 knee tucks

rest 2 minutes, then
As many reps as possible in 8 min of…
20 double unders
15 sit ups
10 dips

rest 2 minutes, then
As many reps as possible in 8 min of…
20 lunges
15 ball slams
10 burpees


Friday 2/9/18

a.) Back squats 5×5
b.) DB step ups 3×10

Workout: Complete the following with a partner…
200 air squats (split the work.  While one partner is squatting, the other is doing strict pull ups)
1200m run (this is 3 laps each partner)
200 double unders (split the work however)
1000m row (split the work)

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