Workout of the Day | 6/18/17

HAPPY FATHER’S DAY TO ALL THE FORT DADS OUT THERE! Sunday 6/18/17, Week 3/Block 1 A) Mobility Tissue Work x 10 passes each – Thoracic Spine – Lats – Adductors B) Conditioning For total time: 30 DB Thrusters (50, 30) 400m Run Rest 2:00 40 Alt. DB Snatches (50, 30) 400m Run Rest 2:00 50 […]

Workout of the Day | 6/17/17

Saturday 6/17/17, Week 3/Block 1 A) Partner Conditioning With a running clock with a partner: 0:00-10:00 Row 1k 40 Front Squats (135, 95) 20 C2B Pull-ups Remaining time Max: Burpee Box Jumps (24, 20) 12:00-22:00 Row 1k 40 Push Press (135, 95) 20 C2B Pull-ups Remaining time Max: Lateral Burpees 24:00-34:00 Row 1k Remaining time: […]

Workout of the Day | 6/16/17

Friday 6/16/17, Week 3/Block 1 A) Strength EMOM 10: 2 Sumo Deadlifts for Speed @80% – Reset on each rep – No Box Jumps this week – After deadlifts, warm-up hang squat cleans. B) Conditioning Every 4:00 x 4 Sets: 12 Hang Squat Cleans (115, 75) 200 Meter Run Rx+:(135, 95) L3: (95, 65) L2: […]

Workout of the Day | 6/15/17

Thursday 6/15/17, Week 3/Block 1 A) Team Conditioning Teams of 3 in 25:00 complete: 120 DB Step-ups (24, 20) (45s, 25s) 120 Ball Slams (30, 20) Remaining time Max Calories on the Assault Bike *One person works. Score = total calories on AB Alternate Scaling Options: – Slamballs: Perform Abmat Sit-ups or Hollow Rocks. – […]

Workout of the Day | 6/13/17

Tuesday 6/13/17, Week 3/Block 1 A) Skill Pistol Practice *Spend 5:00 going over Pistols and 5:00 practicing. Scaling Options: – Post or band assisted – Box Pistol – Single Leg Movement, ie. lunge B) Conditioning For time: Row 500 meters 50 KBS (70, 53) 100 Double Unders Row 400 meters 50 Alt. Pistols 75 Double […]

Workout of the Day | 6/11/17

Sunday 6/11/17, Week 2/Block 1 Mobility Lax Ball on Calves and Ankles x 30s each spot A) Strength 1) Front Rack Reverse Lunge: 4 x 6 ea. Rest 60s. 2) BB Rows: 4 x 10. Rest 60s. 3) Handstand Hold: 3 x 10-30s. Rest 60s. B) Conditioning AMRAP 15: 12 OHS or front squat (95, 65) 12 Push-ups […]

Workout of the Day | 6/10/17

Saturday, Week 2/Block 1 A) Prep Accumulate: 50 Banded Pull-aparts 50 Banded Push-downs *Set up pull-up scaling B) Metcon “Cindy” AMRAP 20: 5 Pull-ups 10 Push-ups 15 Air Squats Rx+ “Mary” AMRAP 20: 5 HSPU 10 Pistols 15 Pull-ups L2: (Band Assisted Pull-ups) (Box Push-ups) L1: (Ring Rows (Box Push-ups) C) Extra Credit Abs + […]

Workout of the Day | 6/9/17

Friday 6/9, Week 2/Block 1 A) Mobility Couch Stretch x 1:00 ea Banded Ankle Mobility x :30ea B) Strength EMOM 10: ODD Minutes: 5 Sumo Deadlifts for Speed @70% – Reset on each rep – +10% from last week. EVEN Minutes: 3 High Box Jumps – Strength Training Intent: You should use a weight that will […]