Tuesday050716

nw_square_small

Rego is live now

Fitness, Strength
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Dumbbell Bench Press x 10 reps @ 21X1
Station 2 – Single-Arm DB Row x 6-8 reps each arm @ 21X1

Fitness Workout
Three rounds for time of:
Run 400 Meters
15 Dumbbell Push Presses
15 Burpees

Performance Strength
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Set 1 – 3 reps @ 50-60%
*Set 2 – 3 reps @ 60-70%
*Set 3 – 2 reps @ 70-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 1 rep @ 80-85%
*Sets 6-8 – 1 rep @ 85-90%
(focus on perfect footwork and mechanics)

Performance Workout
Three rounds for time of:
Run 400 Meters
15 Push Presses 135/95#
15 Burpees Over the Barbell

Friday040716

nw_square_small

Rego is live now and selling out fast!!

Fitness, Strength
Every 90 seconds, for 24 minutes
(4 sets of each):
Station 1 – 25 Kettlebell Swings
Station 2 – 8-10 L-Seated Dumbbell Presses
Station 3 – Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
Station 4 – 60 second Prone Plank Hold

Fitness Workout
Three rounds for max reps of:
60 seconds of Assault Bike or Rowing (for Calories)
60 seconds of Strict Pull-Ups
60 seconds of Push-Ups

Performance Strength
Every 3 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 4 reps @ 50-60%
*Set 2 – 4 reps @ 60-65%
*Set 3 – 3 reps @ 65-70%
*Set 4 – 3 reps @ 70-75%
*Set 5 – 2 reps @ 75-80%
*Set 6 – 2 reps @ 80-85%
*Set 7 – 1 rep @ 85-90%
*Set 8 – Test 5-RM

Performance Workout
For time:
Row 1000 Meters
40 Chest-to-Bar Pull-Ups
30 Strict Handstand Push-Ups

Friday020716

nw_square_small

Rego’s live now

Fitness, Performance Workout
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings 32/24 kg
400 Meter Run*
100 Wall Ball Shots 20/14#
400 Meter Run
80 Burpees
400 Meter Run
100 Wall Ball Shots 20/14#
400 Meter Run
100 Kettlebell Swings 32/24 kg
*Both athletes perform the run at the same time.

Friday010716

nw_square_small

Registrations go live at 9am today!!

Fitness Strength
Four sets of:
Seated Overhead Press with Dumbbells x 10-12 reps @ 2011
Rest 45-60 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps
Rest 45-60 seconds
Bent-Over Barbell Rows x 6-8 reps
Rest 45-60 seconds
Band Pull-Aparts x 20 reps @ 2011
Rest 45-60 seconds

Fitness Workout
Complete as many reps as possible in 10 minutes of:
Row 1000 Meters
Dumbbell Man-Makers x Max Reps
(Push-Up, Power Clean, Push Press)
Performance Strength
Every 2 minutes, for 24 minutes (12 sets):
Push Press x 1 rep
Build over the course of the 12 sets to today’s heavy.

Performance Workout
For time:
Row 1000 Meters
30 Ground to Overhead 115/75#
Fitness, Performance EXTRAS
Two or Three sets, not for time, of:
Bent-Over Barbell Row x 5-6 reps
@ 2111
Rest 45 seconds
V-Ups x 30 reps
Rest 45 seconds