11.21.19

“Gratitude is the fairest blossom which springs forth from the soul.”-Henry Ward Beecher.

Click here to join us on our Fall Into Fitness Special today!

Fitness

1.10 min. coach led mobility

2.bench 6 x 5 @ 85% of last week in 15 min.

every 4 min. for 12 min. perform:

-250m row

-5 UB power clean (choose a challenging weight for you)

-5 burpees

rest the remainder of the time

Performance & Sport

1.10 min. coach led mobility

2.bench 6 x 5  85% of last week in 15 min.

alternating every 90 seconds for 12 min. perform:

-max UB handstand pushups

-5 UB clean*

*start at 135m/95f and add weight by feel

post loads to comments

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11.20.19

“When we focus on our gratitude, the tide of disappointment goes out and the tide of love rushes in.”-Kristin Armstrong.

Click here to join with us on our Fall Into Fitness Special today!

Fitness

1.deadlift 6 x 5 @ 85% of last week in 15 min.

2.10 min. coach led gymnastics

AMRAP in 10 min. of:

-15 kettlebell swings #53m #35f

-15 situps

-10 goblet squat #53m #35f

-10 toes to bar

Performance & Sport

1.deadlift 6 x 5 @ 85% of last week in 15 min.

2.10 min. coach led gymnastics

-15 kettlebell swings #70m #53f

-15 GHD situps

-10 1 arm kettlebell power snatch #70m #35f (total)

-10 toes to bar

post total rounds and reps to comments

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11.19.19

“Gratitude is the sign of noble souls.”-Aesop.

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Fitness

1.squat 5-5-5-5-5 work to heavy in 15 min.

for time:

-50 cal. row/bike/ski/run

-35 hang power clean #95m #65f

-20 push press #95m #65f

Performance & Sport

Juggernaut 7/12

1.squat 70% 5 (reps) x 6 (sets) in 25 min.

for time:

-50 cal. row/bike/ski/run

-35 hang power clean #155m #105f

-20 shoulder to overhead #155m #105f

post times to comments

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11.18.19

“Gratitude is when the memory is stored in the heart and not in the mind.”-Lionel Hampton.

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Fitness

1.power snatch 3-3-3-3 work to challenging in 12 min.

2.power clean 3-3-3-3 work to challenging in 12 min.

AMRAP in 12 min. of:

starting with 3 reps of each movement, and adding  reps after each completed round (3,6,9,12, etc.) of:

-burpees

-front squat #95m #65f

Performance & Sport

1.snatch off blocks work to a heavy single in 12 min.

2.clean off blocks work to a heavy single in 12 min.

AMRAP in 12 min. of:

starting with 3 reps of each movement, and adding  reps after each completed round (3,6,9,12, etc.) of:

-bastards

-overhead squat #135m #95f

post rounds and reps to comments

FSCN3791

11.16.19

“Gratitude bestows reverence, allowing us to encounter everyday epiphanies, those transcendent moments of awe that change forever how we experience life and the world.”-John Milton.

Click here to join with us on our Fall Into Fitness Special today!

Fitness

1.squat 6 x 3 @ 85% of heaviest done on Monday

“Fight Gone Bad”

3 rounds of:

-1 min. max reps wall ball #20m #14f

-1 min. max reps hang power clean #75m #55f

-1 min. max reps box jumps “24m “20f

-1 min. max reps push press #75m #55f

-1 min. max reps cal. on rower

1 min. rest between rounds

*compare to 08.24.19

Performance & Sport

Juggernaut 6/12

1.squat 50% x 5, 60% x 3, 70% x 2, 80% x max reps*

*goal is 8 or more

“Fight Gone Bad”

3 rounds of:

-1 min. max reps wall ball #20m #14f

-1 min. max reps hang power clean #75m #55f

-1 min. max reps box jumps “24m “20f

-1 min. max reps push press #75m #55f

-1 min. max reps cal. on rower

1 min. rest between rounds

*compare to 08.24.19

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11.15.19

“Gratitude is one of the strongest and most transformation states of being.  It shifts your perspective from lack of abundance and allows you to focus on the good in your life, which in turn pulls more goodness into your reality.”-Jen Sincero.

Click here to join with us on our Fall Into Fitness Special today!

Fitness

1.push press 6 x 5 @ 85% of last week

AMRAP in 10 min. of:

-5 pullups

-10 devils press (you pick the weight)

-15 cal row/bike/ski/run

-20 goblet squat

Performance & Sport

1.2-2-2-1-1-1 work to a heavy single in 15 min.

AMRAP in 10 min. of:

-5 chest to bar pullups

-10 devils press #50m #35f

-15 dumbbell power clean #50m #35f

-20 goblet squat #50m #35f

post rounds and reps to comments

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