July 31st, 2014

358A5606Workout of the Day

A.
DE Lower Body

B.
“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Sit-Ups

Do you have a strong belief in your training program?

Coach Shane Sweatt discusses the importance of having a good background and belief in your training program   Workout of the Day Four rounds for time of: Row 400 Meters Run 400 Meters (This workout will be performed as a relay race in teams of three or four. The moment one member comes off the [...]

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July 29, 2014

Workout of the Day A. ME Upper Body B. “Lynne”-ish Three sets for max reps of: Bodyweight Bench Press (ladies, shoot for 3/4 bodyweight) Pull-Ups Rest 4 minutes between sets→

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July 28, 2014

Workout of the Day A. ME Lower Body B. “Ten-Minute Capacity Test” For Max Reps (or Calories): 4 minutes of Rowing (for Calories) Rest 60 seconds 3 Minutes of Ring Rows Rest 60 seconds 2 Minutes of Goblet Squats 53/35lbs Rest 60 seconds 1 Minute of 135/95 lb. Shoulder to Overhead (the barbell must originate [...]

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Team Day!

Workout of the Day Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of: 10 Goblet Squats 10 Box Jump-Overs 10 Push-Ups

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July 25, 2014

Workout of the Day A. Four sets of: (Full or Power) Clean x 1.1.1 (rest 10 seconds between singles) Rest 2-3 minutes B. “Elizabeth” Complete rounds of 21, 15 and 9 reps for time of: 135/95 lb. Cleans (Power Clean is OK) Ring Dips

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July 24, 2014

Workout of the Day A. DE Lower Body B. For time: 40 Wall Ball Shots 20 Pull-Ups 30 Wall Ball Shots 15 Pull-Ups 20 Wall Ball Shots 10 Pull-Ups 10 Wall Ball Shots 5 Pull-Ups

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July 23rd, 2014

Workout of the Day A. Three sets of: Deadlift x 5 reps Rest 30 seconds Handstand Push-Ups x Max Reps (no HSPUs, no problem – perform a seated DB press with a weight that challenges you to get 8-10 reps) Rest 2 minutes B. For time: 40 Kettlebelll Swings (24/16 kg) 20 Burpees 800 Meter [...]

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July 22nd, 2014

Workout of the Day A. ME Upper Body B. Three rounds for time of: 12 Hang Power Cleans (135/95 lbs.) 12 Shoulder to Overhead (135/95 lbs.) 30 Double-Unders

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15 Traits of an Emotionally Strong Individual…

When it comes to life, mental strength and endurance are absolutely essential for those who are seeking to take charge and thrive! Emotions can enrich our life, but they can also bring about struggles and hardships that can be mentally taxing. It’s important to understand how to master your emotions, as they have the power [...]

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