https://youtu.be/9XYJCeQBtL8 Warm Up 15 Jumping Jacks 10 Jumping Lunges 5/5 Scap Push/pull ups 3x 15 HS/plank hold 5 Burpees 5 V- Ups 3x Option 1: No Equipment Part 1: 20 Shoulder Taps (3 Wall Walks) 20 Backpack/Gallons of milk curls 10 Chair Dips 20 Donkey Kicks (each leg) 12min AMRAP Part 2: 6 Backpack/Gallons of milk Rows (6 banded) 12 FR Reverse Lunge 6 HSPU/12...
https://www.youtube.com/watch?v=kN_ubagQFyU Warm Up: Old Man KB Flow Warm Up x4-5 https://www.youtube.com/watch?v=l8cKJN35FMM&feature=youtu.be Option 1: No equipment :20 Dog Down Beast :20 Dragon Flags :20 Alt Jumping Lunges :60 rest 6 Rounds Opt 2: Limited Equipment 5 Jump Squats 4 Push Ups 3 Swings 2 OH Press 3 sets 1-2mins rest 4 Rounds Endurance: 200m run 1min Rest x10 Or 250m Row 1min Rest x10 Option 3 Strength: Barbells or Dumbbells E2M...
Ninja Nation, With this temporary shut down we will be providing you with continued programming and coaching to whatever capacity you can do. Each day we will post 5 different tracks that you can follow with warm ups: Warm ups No Equipment Workouts Limited Equipment Workouts Endurance Workouts Strength Training:Barbell or Dumbbells Midline:...
Strength: FSQ 5x5 E3M Starting at 70% "Crimson Tide" 15 Cal Ski/Bike 12 Box Step Overs (24/20) 15 Rkbs (53/35) 15min AMRAP ...
"Fitness Algorithm" Buy-In: 30 Cal Bike 15-12-9 Cal Ski T2B Then: 100 DUs 9-12-15 Burpees Wall Balls (30/20) Cash Out: 30 Cal Bike ...
Strength: Every :45x10 10 RKBs WOD: FGB Format 1:00/station HPCL (135/95) Ring Rows FSQ (135/95) FlutterKicks Ski Erg 1min Rest x3 ...
Strength: 5 FSQ (Est 5RM) E3M- 5 sets "Bedivere" 3 DBL KB DL 3 DBL KB Sqt CL x3 :20 Bike Sprint 1:30 Rest X4 ...
Jeff Krishak Why Jeff? Since day 1 Jeff has been coachable and has sought out constant improvement. Jeff picked some things up right away and other he didn't He never became discouraged or angry (maybe frustrated) in what he couldn't do yet. He saw it as a...
"Hot Potato" Obstacle Course 1600m Bike Over Unders(Boxes/PVC) 50’ Hot potato* 10 Med Ball Clean 50’ Med Ball Lunge 80’ Keg Carry Icky Shuffle 40’ Bear Crawl/HS Walk 2min Rest 35min AMRAP ...
Bare essentials of need to knows. This Saturday, February 1st, we are having an in-house weightlifting meet. Although all of you are familiar with the movements, for a majority of you participating, this will be your very first time participating in a meet and adhering...