Note On Friday’s &

Saturday’s

Coaches Pick Or Makeup day.

Saturday’s Are Intro To ProjectFit @ 9:15 am Newbies Welcome!

July 15, 2024

7.16.24

Every 1 min for 25 mins, alternating between:Mountain ClimberDumbbell Bicep CurlJump RopeBicycle CrunchTricep Extension

July 15, 2024
July 14, 2024

7.15.24 Workout

20-18-16-14-12-10-8-6-4-2 reps, for time of:Russian Swing, pick loadGoblet Squat, pick loadAlternating Kettlebell Push Press, pick loadKettlebell Side Bend, pick loadRow, 100 m

July 14, 2024
July 11, 2024

7.12.24 WORKOUT

For time:15 Kettlebell Swings, 53/35 lbs15 Row Calories15 Kettlebell Swings, 53/35 lbs15 Row Calories15 Kettlebell Swings, 53/35 lbs15 Row Calories15 Kettlebell Swings, 53/35 lbs15 Row Calories15 Kettlebell Swings, 53/35 lbs15 Row Calories20 AbMat Sit-upsRun, 200 m20 AbMat Sit-upsRun, 200 m20…

July 11, 2024
July 10, 2024

7.11.24 Workout

Dumbbell Bench Press 5-5-5-5-5, using heaviest weight per setDumbbell Bicep Curl 5-5-5-5-5, using heaviest weight per setDumbbell Press 5-5-5-5-5, using heaviest weight per setBarbell Glute Bridge 5-5-5-5-5, using heaviest weight per set Coaches Notes (1) Athlete can sub out exercise…

July 10, 2024
July 9, 2024

7.10.24 McGee Workout

McGhee Complete as many rounds as possible in 30 mins of:5 Deadlifts, 275/185 lbs13 Push-ups9 Box Jumps, 24/20 in Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central…

July 9, 2024
July 8, 2024

7.9.24 Workout

Tabata Side Plank Hip Touch (Alt Sides)Tabata RowTabata Tricep Press DownTabata Skater JumpTabata Dumbbell Bent Over Row, pick loadTabata Tabata Mt. Climber The Tabata interval is 20 secs of work followedby 10 secs of rest for 8 intervals.Tabata score is…

July 8, 2024
July 1, 2024

07.02.2024 Workout

Alt EMOM 28 mins: Hang Power Cleans, Toes-to-bars and Row CaloriesEvery 1 min for 28 mins, alternating between:Hang Power Clean, 135/95 lbs, 1 minToes-to-bar, 1 minNaN Row Calories, 1 minRest 1 min Coaches Notes (1)RestRest Or Ab Exercise

July 1, 2024
June 30, 2024

07.01.2024 Base 3 Workout

For 2 cycles:AMRAP in 5 mins of:4 Burpee + Lateral Shuffles, 6 ft8 Jumping Alternating Lunges12 Alternating Bicycle Crunches16 Kettlebell Swings, pick loadRest 1 min 4 Push-ups8 Broad Jump + Backwards Shuffles12 Kettlebell Crunch Press 16 Jumping Squats Coaches Notes…

June 30, 2024
June 27, 2024

06.28.2024 Holleyman

Holleyman30 rounds for time of:5 Wall Balls, 20/14 lbs3 Handstand Push-ups1 Power Clean, 225/155 lbs U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky,…

June 27, 2024
June 26, 2024

06.27.2024 Workout

AMRAP 20 mins: Squat Cleans, Lying Tricep Extensions, and Knee To Elbow CrunchesComplete as many rounds as possible in 20 mins of:5 Squat Cleans, pick load7 Lying Tricep Extensions, pick load9 Knee To Elbow Crunches

June 26, 2024
June 25, 2024

06.26.2024 AMRAP

AMRAP 30 mins: Dumbbell Bent Over Rows, Front Rack Reverse Lunges, Single Arm Dumbbell Thrusters, and 2 moreComplete as many rounds as possible in 30 mins of:10 Dumbbell Bent Over Rows, pick load10 Front Rack Reverse Lunges, pick load10 Single…

June 25, 2024
June 24, 2024

06.25.2024 Fight Gone Bad

Fight Gone Bad3 rounds, 1 min per station, for max reps of:Wall Ball, 20/14 lbs, 10/9 ftSumo Deadlift High-pull, 75/55 lbsBox Jump, 20 inPush Press, 75/55 lbsRow CalorieRest 1 min Rotate immediately to the next station every 1 min,the clock…

June 24, 2024
June 23, 2024

06.24.2024 John vs. Mike Workout

FT: Deadlifts, Burpee Pull-ups and Row CaloriesFor time:2 Deadlifts, 225/185 lbs2 Burpee Pull-ups5 Row Calories4 Deadlifts, 225/185 lbs4 Burpee Pull-ups10 Row Calories6 Deadlifts, 225/185 lbs6 Burpee Pull-ups15 Row Calories8 Deadlifts, 225/185 lbs8 Burpee Pull-ups20 Row Calories10 Deadlifts, 225/185 lbs10 Burpee…

June 23, 2024
June 20, 2024

06.21.2024 Workout

AMRAP 30 mins: 400 m, Pull-ups, Push-ups, and 2 moreComplete as many rounds as possible in 30 mins of:Run, 400 m5 Pull-ups10 Push-ups15 AbMat Sit-ups20 Air Squats

June 20, 2024
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