Performanced Based Fitness

13 November 2018 Warm-up:  100 Double Unders (go for UNBROKEN!), 15 Burpees, 3 Rounds: 10x Hang DB Snatch (5/side), 10x Push up, 10x Banded Pull... Read More

12 November 2018 Warm-up: 3 Rounds: Block Run, 16x Jumping lunge, 5x Reverse burpee (Lay down on your back then perform a sit up using... Read More

10 November 2018

9 November 2018 Warm-up:  Run to Sul Ross, Burpee Broad Jump Across Gym, Run to Branard, 10 Scap Hollow Rocks on Rig, Run to Audley,... Read More

8 November 2018 Warm-up:  500m Row, 20x Hand Release Push up, 20x Ring Row, 25m Bear Crawl, 25m Crab Walk. 500m Row Strength: Close Grip... Read More

7 November 2018 Warm-up:  3 Rounds:300/ 200m Row, 8x Goblet Lunges, 10x Russian KB Swing, 12x Good Mornings with KB on Back. Strength: Deadlift :... Read More

6 November 2018 Warm-up: 800m Run to W. Alabama, 3 Rounds: 16x Alt. Arm DB Push Press, 12x Slamball Strength: Push Jerk : 5×4 5-10#... Read More

5 November 2018 Warm-up:  3 Rounds, Block Run, 16x Jumping Lunge, 10x V-up, 12x Goblet Squats. Strength: Front Squat: 5×4 5-10# Heavier than last week.... Read More

3 November 2018

2 November 2018 Warm-up:  Eastside Lap or 1500m Row, 4 Rounds: 5x Pull up, 10x Push up, 15x Air Squat. Strength: Close Grip Bench Press:... Read More