A. Alternating Sets: Bent-Over Barbell Row, Prowler Push
5 sets, for quality, of:
A1. 5 Bent-Over Barbell RowsA2. Prowler Push
February 28, 2019 – Fit For Life
Practice your Barbell Skills
Power Snatch / Power Cleans
Spend 3 minutes on each set.
If you're going light and want extra work:
Add 5/5 DB Overhead Squat
or 10 Goblet Squat.
A. Power Clean 5 x 4
Within 15 minutes:
Power Clean
– 5 sets of 4 reps
Rest as needed
Challenge: Imagine a light switch at your hip crease and try to "turn the switch on" to ensure proper hip extension. Also, do not slam the switch!
B.
As Many Rounds and Reps as possible in 12 minutes:
– 3 Power Cleans
– 6 Push-Ups
– 9 Air Squats
– 12 Deadlifts
February 27, 2019 – Fit For Life
Intervals/Endurance
Learn to find and keep medium to high sustainable pace.
A. 90sec Intervals x 16
90sec Intervals x 16
4 Rounds
90s Rowing/Bike
Rest 90s
90s Amrap
15 Air Squat
10 Push Press
Rest 90s
90s AMRAP
10 Box Jumps
10 Push Up
Rest 90s
90s AMRAP
15 KB Swing
10 SitUps
Rest 90s
Scoring: Not Scored
February 26, 2019 – Fit For Life
A. Alternating Sets: Back Squat, Beat Swing on Bar, Dumbbell One-Arm Bent-Over Row
4 sets, for quality, of:
A1. 5 Back Squats
5 Back Squats
3 Back Squats
3 Back Squats
A2. Beat Swing on BarA3. 7 Dumbbell One-Arm Bent-Over Rows
B.
4 Rounds for Time:
– Overhead Plate Carry 90 meters @ 45/25 lbs
– 8 Pull-Ups
– 20 Kettlebell Swings
Challenge:
Aim to stay with breathing in only through the nose and out through the mouth for the first 3 rounds.
February 25, 2019 – Fit For Life
A. Alternating Sets: Shoulder Press, Side Plank Hold on Hand, Single Leg Glute Bridge
4 sets, for quality, of:
A1. 5 Shoulder Presses
5 Shoulder Presses
3 Shoulder Presses
3 Shoulder Presses
A2. Side Plank Hold on Hand for 30 secondsA3. 5 Single Leg Glute Bridges (3111 tempo)Challenge: On Glute Bridge Control your body down for 3 seconds, hold at the bottom for 1s, raise up quick, and hold at top for another 1s. Each repetition should be about 6s long so if we perform 5 reps, that's 30s on each side.
Challenge 2: Lift up your toes slightly to engage more hamstrings.
B. 4 Rounds For Time of Med Ball Squat Clean Thrusters, Run with Medballs, and Toes to Bars
4 Rounds for Time:
– 12 Med Ball Squat Clean Thrusters
– Run with Medball 200 meters
– 8 Toes to Bars
Challenge:
Aim to stay with breathing in only through the nose and out through the mouth for the first 3 rounds.
February 24, 2019 – Fit For Life
February 22, 2019 – Fit For Life
A. Alternating Sets: Romanian Deadlift, Strict Handstand Push-Up
5 sets, for quality, of:
A1. 5 Romanian Deadlifts
5 Romanian Deadlifts
3 Romanian Deadlifts
3 Romanian Deadlifts
3 Romanian Deadlifts
A2. 5 Strict Handstand Push-Ups
B. 12 minute AMRAP of Burpee Slam Balls, Box Step-Ups, and AbMat Sit-Up with Medicine Balls
As Many Rounds and Reps as possible in 12 minutes:
– 12 Burpee Slam Balls
– 12 Box Step-Ups
– 12 AbMat Sit-Up with Medicine Balls
February 21, 2019 – Fit For Life
A. Alternating Sets: Back Squat, Ring Dip
5 sets, for quality, of:
A1. 5 Back SquatsA2. 5 Ring Dips
B.
As Many Rounds and Reps as possible in 10 minutes:
– 6 Squat Cleans
– 8 Push-Ups
– 10 Toes to Bars
February 20, 2019 – Fit For Life
Intervals/Endurance
Learn to find and keep medium to high sustainable pace.
A. 90sec Intervals x 16
90sec Intervals x 16
4 Rounds
90s Rowing/Bike
Rest 90s
90s Amrap
10 Single Arm KB Swing
10 Goblet Squat
Rest 90s
90s AMRAP
20 DUs
10/10 Box Steps
Rest 90s
90s AMRAP
10 Push Ups
10 SitUps
Rest 90sScoring: Not Scored
February 19, 2019 – Fit For Life
Practice your Barbell Skills
Power Snatch / Power Cleans
A. Power Snatch 5 x 4
Power Snatch
– 5 sets of 4 reps
Rest as needed
Challenge: Imagine a light switch at your hip crease and try to "turn the switch on" to ensure proper hip extension. Also, do not slam the switch!
B. 5 Rounds For Time of Alternating One-Arm Dumbbell Snatches, Pull-Ups, and Running
5 Rounds for Time:
– 8 Alternating One-Arm Dumbbell Snatches
– 8 Pull-Ups
– Run 200 meters
Challenge:
Aim to stay with breathing in only through the nose and out through the mouth for the first 4 rounds.