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Female Sex Hormones, Muscle Proteins and Human Performance

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Thursday

Fitness

Strength

EMOM 7 mins:
3 Thrusters
*from the ground*

Conditioning

For time:
35 T2B
1000m Row
35 T2B

Sport

A. EMOM 5 mins:
3 tng Power Snatches + 3 OHS@60%


B. For time:
35 T2B
1000m Row
35 T2B


C. EMOM 10 mins:
even – 4 Muscle-ups + 4 Dips
odd – 4-8 Supinated Strict C2B Pullups

 

Today’s Link – Female Sex Hormones, Muscle Proteins and Human Performance

8 Reasons You’re Not Losing Fat in a Calorie Deficit

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Wednesday

Fitness

Conditioning

For time:
Run 200m
18 DB Presses, 50/35lbs.
20 Wallball Shots, 20/14lbs.
*Rest 3 mins x 6*
**alt. arms each round**

Sport

A. For time:
Run 200m
14 DB Snatches, 50/35lbs.
18 Wallball Shots, 30/20lbs.
*Rest 3 mins x 6*


B. 5 Push Presses + 1 Split Jerk X 4 sets

 

Today’s Link – 8 Reasons You’re Not Losing Fat in a Calorie Deficit

The Fitness Industry is a Public Health Failure

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Monday

Fitness

Strength

Strict Press 5-5-5-5-5

Conditioning

Every 5 mins for 30 mins:
10 Strict Pull-ups
20 Pushups
30 Sit-ups
40 Squats

Sport

A. Back Squat 4×8@70%


B. Every 5 mins for 30 mins:
10 Strict Pull-ups
20 Pushups
30 Sit-ups
40 Squats


C. 4 sets:
30 sec- Power Snatches, 75/55lbs.
*Rest 30 sec*
30 sec- Bar-facing Burpees
*Rest 30 sec*
**work on breathing and pacing**

 

Today’s Link – The Fitness Industry is a Public Health Failure

Done Being Weak

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Tuesday

Fitness

Conditioning

For max reps:
40 sec- OH DB Lunge, 50ft.
*Rest 20 sec*
40 sec- AB
*Rest 20 sec*
40 sec- Rope Climb
*Rest 20 sec*
40 sec- Plank
*Rest 20 sec*
X 7 rounds

Sport

A. For max reps:
40 sec- OH DB Lunge, 50ft.
*Rest 20 sec*
40 sec- AB
*Rest 20 sec*
40 sec- Rope Climb
*Rest 20 sec*
40 sec- Plank
*Rest 20 sec*
X 7 rounds


B. ME 30 sec AB
*Rest 4:30 mins X 4*

 

Today’s Link – Done Being Weak