Month: October 2018

“Indian Giver”

11.1.18 Every Minute on the Minute for 10 Minutes 1 Back Squat *Build in weight each set. Try and shoot for a new 1 rep max. “Indian Giver” Performance & Fitness Teams of 2: As Many Reps As Possible in 20 Minutes 2 Calorie Bike, 2 Goblet Squats 53/35 4 Calorie Bike, 4 Goblet Squats …

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“Cannibal”

10.31.18 Performance & Fitness In 10 Minutes build to a 1 Rep Max or challenging Jerk from the rack.(Push or Split are fine). Go off how you feel. “Cannibal” Performance & Fitness For Time 45 Deadlifts 115/75 35 Hang Power Cleans 115/75 25 Push Jerks 115/75 15 Overhead Squats 115/75   622 Brief: – Saturday …

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“Scary Vampire”

10.30.18 “Scary Vampire” Performance & Fitness For Time 21-18-15-12-9 Wall Balls 20/14 Pull-Ups Calorie Row *200m Run in-between each set.   622 Brief: – Saturday the 10th at 9am our First Annual Field Day with Teams of 2. Sign up list is at front desk. Followed by the 622 Friends-Giving. Pot luck style *Any questions …

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“Slytherin Snake”

10.29.18 “Slytherin Snake” Performance & Fitness Every 5 Minutes for 30 Minutes 60 Double Unders 30 Kettlebell Swings 53/35 15 Burpees Accessory Work: Performance & Fitness 3 Sets 15 Second L-Hang or Tuck 30 Second Banded Plank 15 Banded Good Mornings 622 Brief: – Saturday the 10th at 9am our First Annual Field Day with …

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Sunday, October 28th

10.28.18 Performance & Fitness As Many Rounds/Reps As Possible in 20 Minutes 15/12 Calorie Row 1 Round of “Strict Cindy” 1 Round of Strict Cindy = 5 Strict Pull-Ups, 10 Push-Ups, 15 Air Squats

“Open 17.5 Redo”

10.26.18 Performance & Fitness In 12 minutes partner up and build to a new 1 Rep Max Front Squat. “Open 17.5 Redo” Performance & Fitness As Many Rounds/Reps As Possible in 10 Minutes 9 Thrusters 95/65 35 Double Unders

“Cliff Diver”

10.25.18 “Cliff Diver” Performance & Fitness For Time 70/50 Calorie Row 50 Sit-Ups 30 Kettlebell Swings 70/53 50 Sit-Ups 70/50 Calorie Row Rx+ 35/35 GHD Sit-Ups

“Wild Thing”

10.24.18 Performance & Fitness Every Minute on the Minute for 6 Minutes 1 Snatch High Pull + 1 Hang Snatch + 1 Snatch *You can squat or power these. This should be treated more as a primer for the shoulders and focus on form. “Wild Thing” Performance & Fitness 3 Rounds for Time 600m Run …

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