Performanced Based Fitness

22 April 2019  Warm-up: Block Run, 3 Rounds: 10x Russian KBS, 16x Jumping lunge, 5x Broad Jump. Block Run Strength: Back Rack Walking Lunge: Alternating... Read More

20 April 2019  – “The 5th Mountain” For Time with a 14/20lbs vest: 100 Burpees, run 1 mile100 Squats, run 1 mile100 Sit-ups, run 1... Read More

19 April 2019  Warm-up:  Eastside Lap, 3 Rounds: One Step Squats across the gym, 10 Jumping Air Squats, 10 Hollow Bodies on the Pull-up Rigs... Read More

18 April 2019  Warm-up:  3 Sets: 50/30/10 Double Unders, 10x Knees to elbow or Knee Ups, 25m Bear Crawl. Strength:  Bench Press: 9-7-5-3: Increase weight... Read More

17 April 2019  Warm-up: W. Alabama Run, 3 Sets: 8x KB DL, 8x Russian Kettlebell Swing, 8x Goblet Squat Strength: Snatch Grip Deadlift: 4×6 +... Read More

16 April 2019  Warm-up:500m Row, 3 Sets: 8x DB Lateral Raises, 8x Alt arm DB Push Press, 8x Bent over DB Row, 8x Bent over... Read More

15 April 2019  Warm-up: 3 Rounds, Block Run, 10x Wall Ball Cleans, 10x Wall Ball. Strength: Back Rack Walking Lunge: Alternating legs, 4×12 (6/side) –... Read More

13 April 2019   

12 April 2019  Warm-up:  Eastside Lap, then 5 Rounds: 10 Airsquats, 5 Burpees, 10 Double Unders (20 Singles) Strength: Clean (yes, squat) and Jerk 1-1-1-1-1-1-1-1... Read More