Performanced Based Fitness

17 June 2019 – “Running on Monday!!!” Warm-up:  3 Sets: Block Run, 10x Knees to elbow, 10x Goblet Squat, 5x Burpees Strength (22 Minutes): Work to... Read More

15 June 2019 Warm-up:  

14 June 2019 Warm-up:  10 Rounds:  10 Double Unders (20 Singles) / 5 Burpees (Burpee Broad Jumps Every other Round) Strength: Barbell Complex: 1-1-1-1-1-1-1-1 (Get... Read More

13 June 2019 Warm-up:  W. Alabama Run, 3 Sets: 20 count Mountain Climbers, 6x Burpee pull up, 3x Downward Dogs (hold for 10-20 Seconds) Strength:... Read More

12 June 2019 Warm-up: 500m Row, 20-15-10: Push up, Sit up, 25m bear crawl after each set. 500m Row Strength: Strict Press 7×3 Increase weight from... Read More

11 June 2019 Warm-up:  3 Sets: 50 Double Unders (100 Singles), 25m walking lunge, 25m crab walk, 25m Broad Jump. Then, Run the Block! Strength: Deadlift... Read More

10 June 2019 Warm-up:   3 Sets: Block Run, 10x Goblet Squat, 10x Russian KBS, 6x Burpees. Strength: Front Squat 7×3. Increase weight from last week. Stamina:... Read More

 

7 June 2019 Warm-up:  Eastside Lap, then 3 sets: 1:00 Wall Sits below parallel,  Strength: Barbell Complex: Deadlift, Hang Squat Clean, Front Squat, Thruster 1-1-1-1-1-1-1-1-1... Read More

6 June 2019 Warm-up: 3 sets: 250m Row, 8x Burpee over the rower, 10x Russian KB Swings, 12 Romanian Deadlifts with KBStrength: Deadlift 6×3 –... Read More