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Wednesday 4/14/21

Workout of the Day Fitness: 1. Every 2 mins X 6 sets (alternate -3 of each)  DB Push-press – 8-10 reps (+10 sec hold on last rep) Hanging Knee Tuck Hold – 15-20 sec OR Performance 1. [...]

Tuesday 4/13/21

Workout of the Day Fitness: 1. Every 90 sec X 10 sets (alternate, 5 of each) a. Clean Grip RDL – 6 reps (w/ 3 sec neg) b. Side Plank Rotations – 8-10/ side OR Performance: 1. Clean [...]

Monday 4/12/21

Workout of the Day MURPH Prep Monday!! 1. Every 90 sec X 8 sets (alternate – 4 of each)  a. Sandbag Squats – 8-10 reps (w/ 3 sec neg) – bearhug, tough weight – sub MB if [...]

Sunday 4/11/21

Workout of the Day Fitness + Performance: 1. EMOM X 10 mins – alternate a. 2 KB Front Squats – 6 reps @ 31X1 b. Strict TTB / Knee Raises – 6-9 reps + ENDURE AMRAP 18 mins  18/15 [...]

Saturday 4/10/21

Workout of the Day Fitness + Performance: 1. Every 3 mins X 5 sets  5 Deadlifts @ 60-70% 10 Box Jumps (step down) – 30/24 – catch above parallel, adjust height as needed 10 Deadbugs / [...]

Friday 4/9/21

Workout of the Day Fitness: 1. 4-5 sets (15 min cap) – move through exercises DB Bench Press – 8-10 reps (w/ 3 sec neg) Overhead DB Extesions – 12-15 reps Ring Plank Hold [...]

Thursday 4/8/21

Workout of the Day Fitness + Performance: 1. Superset X 4 sets  a. DB Curtsey Box Step-ups – 6/leg (control neg) -rest 30-60 sec- b. SA DB Rows – 8-10/arm (w/ slow neg) -rest 30-60 [...]

Tuesday 4/6/21

Workout of the Day Fitness: 1. Every 3 mins X 5 sets  2KB Front Squat – 6 reps @ 32X1 tempo SA Turkish Sit-ups – 6/arm (slow neg) Side Plank – 15-20 sec/ side OR Performance: 1. [...]

Monday 4/5/21

Workout of the Day Fitness 1. Every 3 mins X 5 sets  Snatch Grip RDL – 8 reps (w/ 3 sec neg) SA DB High Pulls – 8/arm Plank Shoulder Taps – 30 sec OR Performance: 1. Snatch Pull [...]