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Sunday 6/13/21

Workout of the Day Fitness + Performance: 1. EMOM X 10 mins – alternate a. Dead Hang – 20-30 sec b. Hollow Rocks/ Hold – 20-30 sec + MOVE 4 Rounds for Quality 15/12 Cal Bike [...]

Friday 6/11/21

Workout of the Day Fitness: 1. Every 2 mins X 6 sets (alternate 3 of each) a. SA OH Carry – 75ft/arm – tough weight b. DB Box Step-ups – 10-12 reps – alternating OR [...]

Thursday 6/10/21

Workout of the Day Fitness + Performance: 1. 4 Sets for Quality – rest as needed BB RDL – 8 reps (w/ 3 sec neg) – tough working weights SA DB Rows – 8/arm – tough [...]

Wednesday 6/9/21

Workout of the Day Fitness: 1. Every 3 mins X 5 sets  DB Goblet Squat – 6 reps @ 32X1 tempo Deadbugs – 8-10/ side OR Performance: 1. Front Squat – 5 -4 – 3 – 2 -1 [...]

Tuesday 6/8/21

Workout of the Day Fitness: 1. Every 2:30 X 5 sets  10 KB SDLHP + 10 T-Push-ups (can Sub 6/ set if needed) OR Performance: 1. Hang Power Clean + Push jerk – (3+3) – every 2:30 X 5 [...]

Monday 6/7/21

Workout of the Day Fitness + Performance: 1. Back Rack Reverse Lunges – 5/leg alternating – every 3 mins X 4 sets – building to a tough set + PACE 5 Rounds for Time 10 Deadlifts [...]

Sunday 6/6/21

Workout of the Day Fitness + Performance: 1. 4 Sets for Quality  Lateral Step-ups – 6/ leg SA KB Bent-over Rows – 8/ arm SA KB turkish 1/ Sit-ups – 8-12/ arm + REPEAT EMOM X 16 [...]

Saturday 6/5/21

Workout of the Day Fitness + Performance: 1. Every 3 min X 5 sets  DB Bench Press – 5-6 reps – heavy Skull Crushers from Bridge – 12-15 reps + ENDURE AMRAP 18 mins 400m Run 9 [...]

Friday 6/4/21

Workout of the Day Fitness: 1. Every 90 sec X 8 sets (alternate – 4 of each) a. KB Goblet Good Mornings – 8-10 reps (w/ 3 sec neg) b. SA OH Lunges – 5/arm – alternating [...]