Programs

6/13/20 – At-home Workout

QUARANTINE WORKOUT 6/13/20 Do to the Covid-19 crisis, I will be posting 1 workout each day...

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6/12/20 – At-home Workout

QUARANTINE WORKOUT 6/12/20 Do to the Covid-19 crisis, I will be posting 1 workout each day...

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6/10/20 – At-home Workout

QUARANTINE WORKOUT 6/10/20 Do to the Covid-19 crisis, I will be posting 1 workout each day...

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6/9/20 – At-home Workout

QUARANTINE WORKOUT 6/9/20 Do to the Covid-19 crisis, I will be posting 1 workout each day across...

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6/8/20 – At-home Workout

QUARANTINE WORKOUT 6/8/20 Do to the Covid-19 crisis, I will be posting 1 workout each day across...

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6/6/20 – At-home Workout

QUARANTINE WORKOUT 6/6/20 Do to the Covid-19 crisis, I will be posting 1 workout each day across...

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6/5/20 – At-home Workout

QUARANTINE WORKOUT 6/5/20 Do to the Covid-19 crisis, I will be posting 1 workout each day across...

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6/3/20 – At-home Workout

QUARANTINE WORKOUT 6/3/20 Do to the Covid-19 crisis, I will be posting 1 workout each day across...

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6/2/20 – At-home Workout

QUARANTINE WORKOUT 6/2/20 Do to the Covid-19 crisis, I will be posting 1 workout each day across...

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6/1/20 – At-home Workout

QUARANTINE WORKOUT 6/1/20 Do to the Covid-19 crisis, I will be posting 1 workout each day across...

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5/30/20 – At-home Workout

QUARANTINE WORKOUT 5/30/20 Do to the Covid-19 crisis, I will be posting 1 workout each day...

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5/29/20 – At-home Workout

QUARANTINE WORKOUT 5/29/20 Do to the Covid-19 crisis, I will be posting 1 workout each day...

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5/27/20 – At-home Workout

QUARANTINE WORKOUT 5/27/20 Do to the Covid-19 crisis, I will be posting 1 workout each day...

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5/26/20 – At-home Workout

QUARANTINE WORKOUT 5/26/20 Do to the Covid-19 crisis, I will be posting 1 workout each day...

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5/25/20 – At-home Workout

QUARANTINE WORKOUT 5/25/20 Do to the Covid-19 crisis, I will be posting 1 workout each day...

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5/23/20 – At-home Workout

QUARANTINE WORKOUT 5/23/20 Do to the Covid-19 crisis, I will be posting 1 workout each day...

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5/22/20 – At-home Workout

QUARANTINE WORKOUT 5/22/20 Do to the Covid-19 crisis, I will be posting 1 workout each day...

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5/20/20 – At-home Workout

QUARANTINE WORKOUT 5/20/20 Do to the Covid-19 crisis, I will be posting 1 workout each day...

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5/19/20 – At-home Workout

QUARANTINE WORKOUT 5/19/20 Do to the Covid-19 crisis, I will be posting 1 workout each day...

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5/18/20 – At-home Workout

QUARANTINE WORKOUT 5/18/20 Do to the Covid-19 crisis, I will be posting 1 workout each day...

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5/16/20 – At-home Workout

QUARANTINE WORKOUT 5/16/20 Do to the Covid-19 crisis, I will be posting 1 workout each day...

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5/15/20 – At-home Workout

QUARANTINE WORKOUT 5/15/20 Do to the Covid-19 crisis, I will be posting 1 workout each day...

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5/13/20 – At-home Workout

QUARANTINE WORKOUT 5/13/20 Do to the Covid-19 crisis, I will be posting 1 workout each day...

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5/12/20 – At-home Workout

QUARANTINE WORKOUT 5/12/20 Do to the Covid-19 crisis, I will be posting 1 workout each day...

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5/11/20 – At-home Workout

QUARANTINE WORKOUT 5/11/20 Do to the Covid-19 crisis, I will be posting 1 workout each day...

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5/9/20 – At-home Workout

QUARANTINE WORKOUT 5/9/20 Do to the Covid-19 crisis, I will be posting 1 workout each day across...

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5/8/20 – At-home Workout

QUARANTINE WORKOUT 5/8/20 Do to the Covid-19 crisis, I will be posting 1 workout each day across...

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5/6/20 – At-home Workout

QUARANTINE WORKOUT 5/6/20 Do to the Covid-19 crisis, I will be posting 1 workout each day across...

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5/5/20 – At-home Workout

QUARANTINE WORKOUT 5/5/20 Do to the Covid-19 crisis, I will be posting 1 workout each day across...

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5/4/20 – At-home Workouts

QUARANTINE WORKOUT 5/4/20 Do to the Covid-19 crisis, I will be posting 1 workout each day across...

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5/2/20 – At-home Workout

QUARANTINE WORKOUT 5/2/20 Do to the Covid-19 crisis, I will be posting 1 workout each day across...

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5/1/20 – At-home Workout

QUARANTINE WORKOUT 5/1/20 Do to the Covid-19 crisis, I will be posting 1 workout each day across...

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4/29/20 – At-home Workout

QUARANTINE WORKOUT 4/29/20 Do to the Covid-19 crisis, I will be posting 1 workout each day...

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4/28/20 – At-home Workout

QUARANTINE WORKOUT 4/28/20 Do to the Covid-19 crisis, I will be posting 1 workout each day...

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4/27/20 – At-home Workout

QUARANTINE WORKOUT 4/27/20 Do to the Covid-19 crisis, I will be posting 1 workout each day...

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3/28/20 AT-HOME WORKOUT

QUARANTINE WORKOUT 3/28/20 Legs Do to the Covid-19 crisis, I will be posting 1 workout each day...

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3/27/20 AT-HOME WORKOUT

QUARANTINE WORKOUT 3/27/20 PuLL Do to the Covid-19 crisis, I will be posting 1 workout each day...

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3/25/20 – AT-HOME WORKOUT

QUARANTINE WORKOUT 3/25/20 Push Do to the Covid-19 crisis, I will be posting 1 workout each day...

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2/24/20 AT-HOME WORKOUT

QUARANTINE WORKOUT 3/24/20 Legs/Core Do to the Covid-19 crisis, I will be posting 1 workout each...

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3/23/20 AT-HOME WORKOUT

QUARANTINE WORKOUT 3/23/20 Pull/Shoulders Do to the Covid-19 crisis, I will be posting 1 workout...

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3/21/20 AT-HOME WORKOUT

QUARANTINE WORKOUT 3/21/20 Push/Core Do to the Covid-19 crisis, I will be posting 1 workout each...

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3/20/20 – AT HOME WORKOUT

QUARANTINE WORKOUT 3/20/20 Legs/Core Do to the Covid-19 crisis, I will be posting 1 workout each...

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3/18/20 Strength Builder

Strength Builder 3/18/20 Chest/Core A) 4 Rounds Not For Time: 4 Bench Press 15/15 Bosu Crossover...

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3/17/20 Strength Builder

Strength Builder 3/17/20 Legs A) 4 Rounds Not For Time: 5 Deadlift 18 Alt DB Side Lunge (Single...

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3/17/20 Power Hour

Power Hour 3/17/20 Warm up: 4 Steady Rounds 8 Bike Calories 10 Alt S-arm DB Thrusters 5 Mixed...

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3/16/20 Strength Builder

Strength Builder 3/16/20 Arms/Shoulders/Core A) 4 Rounds Not For Time: 5 Negative Push Press 18...

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3/16/20 Power Hour

Power Hour 3/16/20 Warm up: 2:00 Wall Sit THEN 3 Steady Rounds: 10 Ring Rows (feet elevated if...

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3/16/20 Circuit Program

Circuit Program 3/16/20 Work through the following circuits by going from one exercise to the...

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3/14/20 Power Hour

Power Hour 3/14/20 Warm up: 12-9-6 Calorie Row Toes 2 Rings/Bar or Knees 2 Elbows/Chest Devils...

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3/14/20 Strength Builder

Strength Builder 3/14/20 Back/Core A) 4 Rounds Not For Time: 5 Negative Landmine Rows 18 Alt DB...

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3/13/20 Power Hour

Power Hour 3/13/20 Warm up: For Completion 15 Banded Good Mornings 10 Calorie Row 15 Box Jumps...

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3/13/20 Strength Builder

Strength Builder 3/13/20 Chest A) 4 Rounds Not For Time: 5 Bench Press 18 Band Pull Aparts B)  4...

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3/13/20 Circuit Program

Circuit Program 3/13/20 Work through the following circuits by going from one exercise to the...

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3/11/20 Power Hour

Power Hour 3/11/20 Warm-up) 2:00 Handstand Hold Practice THEN 4 Steady Rounds: 10 Med Ball Squat...

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3/11/20 Circuit Program

Circuit Program 3/11/20 Work through the following circuits by going from one exercise to the...

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3/11/20 Strength Builder

Strength Builder 3/11/20 Legs/Core A) 4 Rounds Not For Time: 6 Deadlift 15 KB Goblet Cannonball...

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3/10/20 Strength Builder

Strength Builder 3/10/20 Arms/Shoulders A) 4 Rounds Not For Time: 6 Negative Bar Bicep Curl 15...

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3/10/20 Power Hour

Power Hour 3/10/20 Warm up: 4 Steady Rounds 100 m Run 8 GHD or Straight-leg sit-ups 10 Empty Bar...

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3/9/20 Power Hour

Power Hour 3/9/20 Warm up: 3:00 Banded Glute Activation * 8 Squats at the top of each minute...

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3/9/20 Circuit Program

Circuit Program 3/9/20 Work through the following circuits by going from one exercise to the...

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3/9/20 Strength Builder

Strength Builder 3/9/20 Back/Core A) 4 Rounds Not For Time: 6 Weighted Pull-up or Jumping...

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3/7/20 Power Hour

Power Hour 3/7/20 Warm up: Run 400 m: THEN 4 Steady Rounds: 4 Tempo Inverted Ring/TRX Rows (feet...

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3/7/20 Strength Builder

Strength Builder 3/7/20 Chest/Core A) 4 Rounds Not For Time: 6 Bench Press 15 Leg Raise 2 Hip...

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3/6/20 Power Hour

Power Hour 3/6/20 Warm up: 3 Steady Rounds: 5/5 L-leg KB RDL Row 200 m 25 Double Unders or 40...

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3/6/20 Circuit Program

Circuit Program 3/6/20 Work through the following circuits by going from one exercise to the...

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3/6/20 Strength Builder

Strength Builder 3/6/20 Legs A) 4 Rounds Not For Time: 8 Back Squat 12 Alt Reverse Lunge –...

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3/4/20 Strength Builder

Strength Builder 3/4/20 Arms/Shoulders/Core A) 4 Rounds Not For Time: 8 Negative Bar Bicep Curl...

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3/4/20 Circuit Program

Circuit Program 3/4/20 Work through the following circuits by going from one exercise to the...

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3/4/20 Power Hour

Power Hour 3/4/20 Warm up: Shoulder Banded Distraction – 2:00 per side: THEN 3 Steady...

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3/3/20 Power Hour

Power Hour 3/3/20 Warm up: 2 Steady Rounds: 20 Empty Bar Good Mornings 20 Front Rack Forward...

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3/3/20 Strength Builder

Strength Builder 3/3/20 Back A) 4 Rounds Not For Time: 8 Strict Pull-ups 12 DB Bent-over Reverse...

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3/2/20 Strength Builder

Strength Builder 3/2/20 Chest/Core A) 4 Rounds Not For Time: 8 Bench Press 12 Ab Wheel Rollouts...

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3/2/20 Power Hour

Power Hour 3/2/20 Warm up: 2:00 Glute Band Activation THEN 3 Steady Rounds: :20 Row Sprint 10...

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3/2/20 Circuit Program

Circuit Program 3/2/20 Work through the following circuits by going from one exercise to the...

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2/29/20 Strength Builder

Strength Builder 2/29/20 Legs/Core A) 4 Rounds Not For Time: 3 Deadlifts 20 Alt S-leg V-ups B) ...

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2/29/20 Power Hour

Power Hour 2/29/20 Warm up: 1 K Bike THEN 12-9-6 KB Taters or Tater Tots Burpee Over KB A) Pause...

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2/28/20 Strength Builder

Strength Builder 2/28/20 Arms/Shoulders A) 4 Rounds Not For Time: 3 Negative Push Press 10 Cable...

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2/28/20 Circuit Program

Circuit Program 2/28/20 Work through the following circuits by going from one exercise to the...

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2/28/20 Power Hour

Power Hour 2/28/20 Warm up: 20 Pass-throughs THEN 4 Steady Rounds: 8 Pause Air Squats 8 Empty...

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2/26/20 Power Hour

Power Hour 2/26/20 Warm up: For Completion: Row 500 m 25’ HS Walk or 20 Handstand Shoulder Taps...

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2/26/20 Strength Builder

Strength Builder 2/26/20 Back/Core A) 4 Rounds Not For Time: 3 Strict Negative Pull-ups or...

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2/26/20 Circuit Program

Circuit Program 2/26/20 Work through the following circuits by going from one exercise to the...

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2/25/20 Strength Builder

Strength Builder 2/25/20 Chest A) 4 Rounds Not For Time: 3 Bench Press 10 Low Cable Fly B)  4...

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2/25/20 Power Hour

Power Hour 2/25/20 Warm up: 3 Steady Rounds: 10 Behind-the-neck Push Press 10 Overhead Squats 20...

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2/24/20 Circuit Program

Circuit Program 2/24/20 Work through the following circuits by going from one exercise to the...

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2/24/20 Power Hour

Power Hour 2/24/20 Warm up: 3 Steady Rounds: 12 Jumping Back Squats with Mini-band above knees 3...

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2/24/20 Strength Builder

Strength Builder 2/24/20 Legs/Core A) 4 Rounds Not For Time: 4 Deadlifts 15 Cable Crunches B)  4...

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2/22/20 Strength Builder

Strength Builder 2/22/20 Arms/Shoulder/Core A) 4 Rounds Not For Time: 4 Negative Push Press 15...

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2/22/20 Power Hour

Power Hour 2/22/20 Warm up: 4 Steady Rounds: 10 DB Walking Lunges – Front Rack 10 DB...

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2/21/20 Power Hour

Power Hour 2/21/20 Warm up: 2000 m Bike THEN 3 Steady Rounds: :30 Plank 10 RDL (95/65/45) 10...

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2/21/20 Strength Builder

Strength Builder 2/21/20 Back A) 4 Rounds Not For Time: 4 Negative Landmine Row 15 Cable Lat...

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2/21/20 Circuit Program

Circuit Program 2/21/20 Work through the following circuits by going from one exercise to the...

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2/19/20 Strength Builder

Strength Builder 2/19/20 Chest/Core A) 4 Rounds Not For Time: 4 Bench Press 15/15 Bosu Crossover...

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2/19/20 Circuit Program

Circuit Program 2/19/20 Work through the following circuits by going from one exercise to the...

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2/19/20 Power Hour

Power Hour 2/19/20 Warm up: 3 Steady Rounds 10 Calorie Row 10 Empty Bar Jumping Back Squats 5...

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2/18/20 Strength Builder

Strength Builder 2/18/20 Legs A) 4 Rounds Not For Time: 5 Deadlift 18 Alt DB Side Lunge (Single...

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2/18/20 Power Hour

Power Hour 2/18/20 Warm up: 3 Steady Rounds: 10 Single DB Step-ups 25’ Handstand Walk or 20 HS...

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2/17/20 Power Hour

Power Hour 2/17/20 Warm up: 50 Calorie Bike 2:00 Glute Activation with Mini-band (just above the...

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2/17/20 Circuit Program

Circuit Program 2/17/20 Work through the following circuits by going from one exercise to the...

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2/17/20 Strength Builder

Strength Builder 2/17/20 Arms/Shoulders/Core A) 4 Rounds Not For Time: 5 Negative Push Press 18...

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2/15/20 Power Hour

Power Hour 2/15/20 Warm up: Row 1000 m 10 Hang Muscle Clean (from Hip) 5 Front Squats 10 Hang...

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2/15/20 Strength Builder

Strength Builder 2/15/20 Back/Core A) 4 Rounds Not For Time: 5 Landmine Rows 18 Alt DB Snatch...

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2/14/20 Circuit Program

Circuit Program 2/14/20 Work through the following circuits by going from one exercise to the...

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2/14/20 Strength Builder

Strength Builder 2/14/20 Chest A) 4 Rounds Not For Time: 5 Bench Press 18 Band Pull Aparts B)  4...

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2/14/20 Power Hour

Power Hour 2/14/20 Warm up: 3 Steady Rounds: 5 Negative Handstand Push-ups (HSPU) 10 Heavy Med...

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2/12/20 Strength Builder

Strength Builder 2/12/20 Legs/Core A) 4 Rounds Not For Time: 6 Deadlift 15 KB Goblet Cannonball...

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2/12/20 Circuit Program

Circuit Program 2/12/20 Work through the following circuits by going from one exercise to the...

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2/12/20 Power Hour

Power Hour 2/12/20 Warm up: 1:00 Handstand Hold THEN 20-15-10 KB Goblet Squats Calorie Row A)...

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2/11/20 Strength Builder

Strength Builder 2/11/20 Arms/Shoulders A) 4 Rounds Not For Time: 6 Negative Bar Bicep Curl 15...

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2/11/20 Power Hour

Power Hour 2/10/20 Warm up: 4 Steady Rounds: 6 Tempo Deficit RDL (75/55) 8 Hang Power Clean and...

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2/10/20 Circuit Program

Circuit Program 2/10/20 Work through the following circuits by going from one exercise to the...

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2/10/20 Power Hour

Power Hour 2/10/20 Warm up: 3:00 Mini Band Glute Activation Steps THEN 3 Steady Rounds: 10/10...

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2/10/20 Strength Builder

Strength Builder 2/10/20 Back/Core A) 4 Rounds Not For Time: 6 Weighted Pull-up or Jumping...

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2/8/20 Strength Builder

Strength Builder 2/8/20 Chest/Core A) 4 Rounds Not For Time: 6 Bench Press 15 Leg Raise 2 Hip...

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2/8/20 Power Hour

Power Hour 2/8/20 Warm up: 3 Steady Rounds 200 m Run 5 Deadlifts 5 Power Clean 5 Push Press A)...

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2/7/20 Circuit Program

Circuit Program 2/7/20 Work through the following circuits by going from one exercise to the...

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2/7/20 Power Hour

Power Hour 2/7/20 Warm up: 4 Steady Rounds :30 HS Hold (hardest way possible) 10 Burpee 2 Target...

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2/7/20 Strength Builder

Strength Builder 2/7/20 Legs A) 4 Rounds Not For Time: 8 Deadlift 12 Alt Reverse Lunge –...

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2/5/20 Power Hour

Power Hour 2/5/20 Warm up: 15 Band Pull Aparts THEN 3 Steady Rounds: 10 S-arm DB Clean and Jerks...

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2/5/20 Circuit Program

Circuit Program 2/5/20 Work through the following circuits by going from one exercise to the...

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2/5/20 Strength Builder

Strength Builder 2/5/20 Arms/Shoulders/Core A) 4 Rounds Not For Time: 8 Negative Bar Bicep Curl...

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2/4/20 Strength Builder

Strength Builder 2/4/20 Back A) 4 Rounds Not For Time: 8 Landmine Row 12 DB Bent-over Reverse...

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2/4/20 Power Hour

Power Hour 2/4/20 Warm up: 4 Steady Rounds 10 Calorie Bike 10 Empty Bar Overhead Squats 10...

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2/3/20 Strength Builder

Strength Builder 2/3/20 Chest/Core A) 4 Rounds Not For Time: 8 Bench Press 12 Ab Wheel Rollouts...

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2/3/20 Circuit Program

Circuit Program 2/3/20 Work through the following circuits by going from one exercise to the...

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2/3/20 Power Hour

Power Hour 2/3/20 Warm up: 3 Steady Rounds 10 Hang Power Clean 20 Double Unders :30 Plank A)...

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2/1/20 Power Hour

Power Hour 2/1/20 Warm up: For Completion 20 Calorie Row 20 Med Ball Cleans (20/14/10) 20 Empty...

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2/1/20 Strength Builder

Strength Builder 2/1/20 Back/Legs A) 3 Rounds Not For Time: 8 Bent-over Row 10 Front Squats 12...

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1/31/20 Power Hour

Power Hour 1/31/20 Warm up: 400 m Run THEN 4 Steady Rounds 5 Strict Pull-ups 10 Empty Bar...

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1/31/20 Circuit Program

Circuit Program 1/31/20 Work through the following circuits by going from one exercise to the...

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1/31/20 Strength Builder

Strength Builder 1/31/20 Chest/Arms A) 3 Rounds Not For Time: 8 Dips 10 Negative Cable Mid Fly...

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1/29/20 Strength Builder

Strength Builder 1/29/20 Legs/Core A) 3 Rounds Not For Time: 8 Back Squat 10 Deadlifts 12 Roman...

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1/29/20 Power Hour

Power Hour 1/29/20 Warm up: 50 Calorie Bike THEN 3 Rounds 10 Alt DB Snatch 10 Jumping Squat A) 4...

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1/29/20 Circuit Program

Circuit Program 1/29/20 Work through the following circuits by going from one exercise to the...

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1/28/20 Strength Builder

Strength Builder 1/28/20 Back/Shoulders A) 3 Rounds Not For Time: 8 Strict Pull-ups 10 Strict...

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1/28/20 Power Hour

Power Hour 1/28/20 Warm up: 3 Steady Rounds: 150 m Row 10 Box Jumps 10 DB Thrusters A) Every...

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1/27/20 Circuit Program

Circuit Program 1/27/20 Work through the following circuits by going from one exercise to the...

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1/27/20 Power Hour

Power Hour 1/27/20 Warm up: 2:00 Goblet Squat Hold THEN 3 Steady Rounds 5 Pull-up 10 Air Squat...

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1/27/20 Strength Builder

Strength Builder 1/27/20 Chest/Core A) 3 Rounds Not For Time: 8 Bench Press 10 Hanging...

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1/25/20 Power Hour

Power Hour 1/25/20 Warm up: 2 Steady Rounds Row 750 10 Empty Bar Low Hang Squat Clean Thrusters...

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1/25/20 Strength Builder

Strength Builder 1/25/20 Lower Body/Core A) 4 Rounds Not For Time: 8 Deadlifts 10/10 Back Rack...

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1/24/20 Power Hour

Power Hour 1/24/20 Warm up: For Completion 15 Med Ball Bear Hug Squats (heavy) 15 Box Jumps 15...

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1/24/20 Strength Builder

Strength Builder 1/24/20 Upper Body/Core A) 4 Rounds Not For Time: 8 Strict Pull-up or Cable Lat...

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1/24/20 Circuit Program

Circuit Program 1/24/20 Work through the following circuits by going from one exercise to the...

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1/22/20 Power Hour

Power Hour 1/22/20 Warm up: 3 Steady Rounds :30 Handstand Hold (as hard as possible) 12 Band...

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1/22/20 Circuit Program

Circuit Program 1/22/20 Work through the following circuits by going from one exercise to the...

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1/22/20 Strength Builder

Strength Builder 1/22/20 Lower Body/Arms A) 4 Rounds Not For Time: 8 Back Squat 12/12 S-leg DB...

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1/21/20 Power Hour

Power Hour 1/21/20 Warm up: 12 Alt DB Snatch 12 DB Facing Burpees 8 Strict Pull-up A) 8:00 EMOM...

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1/21/20 Strength Builder

Strength Builder 1/21/20 Upper Body/Core A) 4 Rounds Not For Time: 8 Bench Press 12/12 S-arm...

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1/20/20 Strength Builder

Strength Builder 1/20/20 Lower Body/Core A) 4 Rounds Not For Time: 10 Deadlift 15/15 Bosu...

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1/20/20 Power Hour

Power Hour 1/20/20 Warm up: 3:00 Banded Glute Activation :90 Pigeon (each side) Then 2 Steady...

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1/20/20 Circuit Program

Circuit Program 1/20/20 Work through the following circuits by going from one exercise to the...

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1/18/20 Power Hour

Power Hour 1/18/20 Warm up: 3 Steady Rounds: 8 Russian KB Swings 10 Med Ball Cleans 8 Push-up...

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1/18/20 Strength Builder

Strength Builder 1/18/20 Upper Body/Arms A) 4 Rounds Not For Time: 10 Strict Press 16...

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1/17/20 Circuit Program

Circuit Program 1/17/20 Work through the following circuits by going from one exercise to the...

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1/17/20 Strength Builder

Strength Builder 1/17/20 Lower Body/Core A) 4 Rounds Not For Time: 10 Front Squat 8/8 S-leg DB...

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1/17/20 Power Hour

Power Hour 1/17/20 Warm up: 3 Steady Rounds: :30 Dead Hang from Pull-up Bar 10 DB Hang Squat...

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1/15/20 Circuit Program

Circuit Program 1/15/20 Work through the following circuits by going from one exercise to the...

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1/15/20 Strength Builder

Strength Builder 1/15/20 Upper Body/Core A) 4 Rounds Not For Time: 10 DB Prone Bench Row 16...

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1/15/20 Power Hour

Power Hour 1/15/20 Warm up: 400 m Run THEN 3 Steady Rounds 8 Push-up Down-dog 10 Kip Swings 12...

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1/14/20 Strength Builder

Strength Builder 1/14/20 Lower Body/Arms A) 4 Rounds Not For Time: 8 Deadlifts 10/10 Back Rack...

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1/14/20 Power Hour

Power Hour 1/14/20 Warm up: 3 Steady Rounds: 10 Tempo Push-ups 5 Strict Pull-up 10 Jumping...

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1/13/20 Strength Builder

Strength Builder 1/13/20 Upper Body/Core A) 4 Rounds Not For Time: 8 Strict Pull-up or Cable Lat...

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1/13/20 Circuit Program

Circuit Program 1/13/20 Work through the following circuits by going from one exercise to the...

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1/13/20 Power Hour

Power Hour 1/13/20 Warm up: 3 Steady Rounds: 500 m Row 10 Romanian Deadlifts 15 V-ups A) 4...

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1/11/20 Strength Builder

Strength Builder 1/11/20 Lower Body/Core A) 4 Rounds Not For Time: 8 Back Squat 12/12 S-leg DB...

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1/11/20 Power Hour

Power Hour 1/11/20 Warm up: 4 Steady Rounds: 45 Double Unders or Single Unders 10 TRX/Ring Rows...

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1/10/20 Power Hour

Power Hour 1/10/20 Warm up: Row 2k A) 3 Steady Rounds: Row 200 m 10 Lateral Jumps Over KB 12 KB...

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1/10/20 Circuit Program

Circuit Program 1/10/20 Work through the following circuits by going from one exercise to the...

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1/10/20 Strength Builder

Strength Builder 1/10/20 Upper Body/Arms A) 4 Rounds Not For Time: 8 Bench Press 12/12 S-arm...

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1/8/20 Strength Builder

Strength Builder 1/8/20 Lower Body/Core A) 4 Rounds Not For Time: 12 Deadlift 12/12 Bosu...

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1/8/20 Power Hour

Power Hour 1/8/20 Warm up: Row 2k A) Deadlift – Touch and Go 1 x 6 @ 60% 1 x 5 @ 70% 1 x 4...

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1/8/20 Circuit Program

Circuit Program 1/8/20 Work through the following circuits by going from one exercise to the...

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1/7/20 Power Hour

Power Hour 1/7/20 Warm up: 3 Steady Rounds: 10 Alternating Box Step-ups 10 Band Deadlift 5...

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1/7/20 Strength Builder

Strength Builder 1/7/20 Upper Body/Core A) 4 Rounds Not For Time: 12 Strict Press 8/8...

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1/6/20 Power Hour

Power Hour 1/6/20 Warm up: 3 Steady Rounds: 10 Tall Bax Jumps :20 Handstand Hold 10 Toes 2 Bar...

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1/6/20 Strength Builder

Strength Builder 1/6/20 Lower Body/Arms A) 4 Rounds Not For Time: 12 Front Squat 8/8 S-leg...

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1/6/20 Circuit Program

Circuit Program 1/6/20 Work through the following circuits by going from one exercise to the...

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1/4/20 Strength Builder

Strength Builder 1/4/20 Upper Body/Core A) 4 Rounds Not For Time: 12 S-arm DB Bench Row 16...

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1/4/20 Power Hour

Power Hour 1/4/20 Warm up: 2 Steady Rounds: 20 Empty Barbell Good Mornings + 1 Behind the Neck...

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1/3/20 Circuit Program

Circuit Program 1/3/20 Work through the following circuits by going from one exercise to the...

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1/3/20 Strength Builder

Strength Builder 1/3/20 Lower Body/Core A) 4 Rounds Not For Time: 10 Deadlifts 10/10 Back Rack...

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1/3/20 Power Hour

Power Hour 1/3/20 Warm up: 3 Steady Rounds: 5 Strict Toes 2 Bar or Hanging Straight-leg Raises...

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1/1/20 Strength Builder

Strength Builder 1/1/20 Upper Body/Arms A) 4 Rounds Not For Time: 10 Strict Pull-up or Cable Lat...

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1/1/20 Power Hour

Power Hour 1/1/20 Warm up: 4000 m Bike A) Deadlifts: 1 x 6 @67.5% 1 x 5 @ 77.5% 1 x 4 @ 87.5% 1...

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1/1/20 Circuit Program

Circuit Program 1/1/20 Work through the following circuits by going from one exercise to the...

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12/31/19 Strength Builder

Strength Builder 12/31/19 Lower Body/Core A) 4 Rounds Not For Time: 10 Back Squat 10/10 S-leg DB...

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12/31/19 Power Hour

Power Hour 12/31/19 Warm up: 3 Steady Rounds: 8 Burpee 2 Plate 10 Plate Ground 2 Overhead 1:00...

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12/30/19 Circuit Program

Circuit Program 12/30/19 Work through the following circuits by going from one exercise to the...

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12/30/19 Strength Builder

Strength Builder 12/30/19 Upper Body/Core A) 4 Rounds Not For Time: 10 Bench Press 10/10 S-arm...

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12/30/19 Power Hour

Power Hour 12/30/19 Warm up: 4 Steady Rounds: 10 Alternating KB Goblet Lunges 10 Push-ups 10/10...

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12/28/19 Strength Builder

Strength Builder 12/28/19 Legs/Core A) 3 Rounds Not For Time: 4/4 S-leg DB Romanian Deadlift 8...

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12/28/19 Power Hour

Power Hour 12/28/19 Warm up: 5 Steady Rounds: 10 Empty Bar Thrusters 5 Lateral Bar Burpees A)...

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12/27/19 Power Hour

Power Hour 12/27/19 Warm up: 10 Scap Pull-ups 10 Med Ball Cleans 10 Push-up Down-dog 10 Kip...

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12/27/19 Circuit Program

Circuit Program 12/27/19 Work through the following circuits by going from one exercise to the...

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12/27/19 Strength Builder

Strength Builder 12/27/19 Pull/Core A) 3 Rounds Not For Time: 4 Negative TRX Inverted Row 8 Ab...

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12/25/19 Power Hour

Power Hour 12/25/19 Warm up: 1:00 Wall Sit 400 m Run 10 DB Burpee Deadlift Hang Squat Clean 400...

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12/25/19 Strength Builder

Strength Builder 12/25/19 Push/Shoulders A) 3 Rounds Not For Time: 4 Negative Med Ball Push-ups...

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12/25/19 Circuit Program

Circuit Program 12/25/19 Work through the following circuits by going from one exercise to the...

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12/24/19 Strength Builder

Strength Builder 12/24/19 Legs/Arms A) 3 Rounds Not For Time: 4/4 S-leg Reverse Lunge –...

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12/24/19 Power Hour

Power Hour 12/24/19 Warm up: 5 Steady Rounds: 5 Strict Pull-ups 10 Push-ups 15 Air Squats A)...

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12/23/19 Power Hour

Power Hour 12/23/19 Warm up: 2000 m Row A) Deadlifts: 1 x 6 @ 65% 1 x 5 @ 70% 1 x 4 @ 75% 1 x 1...

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12/23/19 Circuit Program

Circuit Program 12/23/19 Work through the following circuits by going from one exercise to the...

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12/23/19 Strength Builder

Strength Builder 12/23/19 Pull/Core A) 3 Rounds Not For Time: 4 Pause Pull-ups (:02 Pause at...

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12/21/19 Power Hour

Power Hour 12/21/19 Warm up: Run 400 m THEN 3 Steady Rounds 20 Double Unders (Heavy Rope) :20...

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12/21/19 Strength Builder

Strength Builder 12/21/19 Push/Shoulders A) 3 Rounds Not For Time: 4 Devil’s Press 8 DB Push...

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12/20/19 Power Hour

Power Hour 12/20/19 Warm up: 3 Steady Rounds: 10 Bar Facing Burpees 10 Push-ups 10 Alternating...

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12/20/19 Strength Builder

Strength Builder 12/20/19 Legs/Core A) 3 Rounds Not For Time: 9 Empty Bar Pause Back Squat (:02...

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12/20/19 Circuit Program

Circuit Program 12/20/19 Work through the following circuits by going from one exercise to the...

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12/18/19 Circuit Program

Circuit Program 12/18/19 Work through the following circuits by going from one exercise to the...

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12/18/19 Power Hour

Power Hour 12/18/19 Warm up: 3 Steady Rounds: 200 m Row :30 Overhead Squat Hold 10 Strict...

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12/18/19 Strength Builder

Strength Builder 12/18/19 Pull/Arms A) 3 Rounds Not For Time: 9 Pause Negative Band Rows (:02...

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12/17/19 Strength Builder

Strength Builder 12/17/19 Push/Core A) 3 Rounds Not For Time: 9 Dips 12 Leg Raise 2 Hip Raise 15...

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12/17/19 Power Hour

Power Hour 12/17/19 Warm up: 5 Steady Rounds: 10 Jump Squats 5 Burpee Pull-up 10 Alternating DB...

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12/16/19 Power Hour

Power Hour 12/16/19 Warm up: Bike 100 Calories A) Deadlifts: 1 x 6 @ 62.5% 1 x 5 @ 72.5% 1 x 4 @...

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12/16/19 Circuit Program

Circuit Program 12/16/19 Work through the following circuits by going from one exercise to the...

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12/16/19 Strength Builder

Strength Builder 12/16/19 Legs/Shoulders A) 3 Rounds Not For Time: 9 KB Goblet Squats 12 S-arm...

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12/14/19 Power Hour

Power Hour 12/14/19 Warm up: 3 Steady Rounds :20 Hollow Hold 100 m Row :20 Scap Pull-up 100 m...

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12/14/19 Strength Builder

Strength Builder 12/14/19 Pull/Arms A) 3 Rounds Not For Time: 9 Cable Lat Pulldown (neutral...

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12/13/19 Circuit Program

Circuit Program 12/13/19 Work through the following circuits by going from one exercise to the...

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12/13/19 Power Hour

Power Hour 12/13/19 Warm up: 3 Steady Rounds 500 m Row 10 Push-up Down-dogs 30 Single Unders 5/5...

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12/13/19 Strength Builder

Strength Builder 12/13/19 Push/Core A) 3 Rounds Not For Time: 9 Push -ups 12 Empty Bar Sumo...

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12/11/19 Circuit Program

Circuit Program 12/11/19 Work through the following circuits by going from one exercise to the...

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12/11/19 Power Hour

Power Hour 12/11/19 Warm up: 2 Steady Rounds 15 Calorie Row 20 Band Pull Aparts 25 Wall Balls...

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12/11/19 Strength Builder

Strength Builder 12/11/19 Legs/Shoulders A) 3 Rounds Not For Time: 3/3 Heavy DB Side Lunges...

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12/10/19 Strength Builder

Strength Builder 12/10/19 Pull/Core A) 3 Rounds Not For Time: 3 Pause Negative TRX Inverted Rows...

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12/10/19 Power Hour

Power Hour 12/10/19 Warm up: 3 Steady Rounds 10 Burpee 15 Walking Lunges 20 DB Push Press A) For...

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12/9/19 Strength Builder

Strength Builder 12/9/19 Push/Arms A) 3 Rounds Not For Time: 3 Negative Strict Dips (:04...

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12/9/19 Power Hour

Power Hour 12/9/19 Warm up: 3 Steady Rounds 10 Calorie Row 5 Deadlifts @ 135 (R1), 185 (R2), and...

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12/9/19 Circuit Program

Circuit Program 12/9/19 Work through the following circuits by going from one exercise to the...

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12/7/19 Power Hour

Power Hour 12/7/19 Warm up: 3:00 Bike THEN 3 Steady Rounds: :20 Hanging L-sit Hold 16 Squat...

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12/7/19 Strength Builder

Strength Builder 12/7/19 Legs/Core A) 3 Rounds Not For Time: 3/3 Negative High Box Step-ups (:04...

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12/6/19 Circuit Program

Circuit Program 12/6/19 Work through the following circuits by going from one exercise to the...

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12/6/19 Strength Builder

Strength Builder 12/6/19 Pull/Shoulders A) 3 Rounds Not For Time: 3 Wall Walks 6 Negative KB...

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12/6/19 Power Hour

Power Hour 12/6/19 Warm up: 3 Steady Rounds: :45 Single Unders 10 Renegade Rows 5 Burpee Pull-up...

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12/4/19 Circuit Program

Circuit Program 12/4/19 Work through the following circuits by going from one exercise to the...

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12/4/19 Power Hour

Power Hour 12/4/19 Warm up: 3 Steady Rounds: :20 Ring Dip Hold 8 Burpees 10 Empty Bar Overhead...

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12/4/19 Strength Builder

Strength Builder 12/4/19 Push/Arms A) 3 Rounds Not For Time: 3 Strict Negative Dips 12...

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12/3/19 Power Hour

Power Hour 12/3/19 Warm up: 3 Steady Rounds: 15 Banded Good Morning 12 Negative Push-ups (:03...

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12/3/19 Strength Builder

Strength Builder 12/3/19 Legs/Core A) 3 Rounds Not For Time: 18 KB Goblet Walking Lunges 15...

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12/2/19 Strength Builder

Strength Builder 12/2/19 Pull/Shoulders A) 3 Rounds Not For Time: 18 Alternating S-arm bilateral...

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12/2/19 Circuit Program

Circuit Program 12/2/19 Work through the following circuits by going from one exercise to the...

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12/2/19 Power Hour

Power Hour 12/2/19 Warm up: 3 Steady Rounds: 10 Barbell Good Mornings 8 Alternating Forward...

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11/30/19 Power Hour

Power Hour 11/30/19 Warm up: 5 Steady Rounds: 10 Wall Balls (30/20/14) 5 Burpee Box Jumps A)...

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11/30/19 Strength Builder

Strength Builder 11/30/19 Push/Core A) 3 Rounds Not For Time: 18 Toe Touch Crunch 15 Overhead...

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11/29/19 Power Hour

Power Hour 11/29/19 Warm up: 5 Steady Rounds: 100 m Row 3 Burpee into a Squat Jump A) AMRAP 12...

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11/29/19 Circuit Program

Circuit Program 11/29/19 Work through the following circuits by going from one exercise to the...

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11/29/19 Strength Builder

Strength Builder 11/29/19 Legs/Arms A) 3 Rounds Not For Time: 18 Alternating DB Rotating Bicep...

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11/27/19 Strength Builder

Strength Builder 11/27/19 Pull/Core A) 3 Rounds Not For Time: 18 KB Sumo Deadlift High Pull 15...

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11/27/19 Circuit Program

Circuit Program 11/27/19 Work through the following circuits by going from one exercise to the...

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11/27/19 Power Hour

Power Hour 11/27/19 Warm up: For Completion: 2:00 Squat Hold 20 DB Bench ATYT’s THEN 2 Steady...

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11/26/19 Strength Builder

Strength Builder 11/26/19 Push/Shoulders A) 3 Rounds Not For Time: 18 Cable Decline Crossover...

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11/26/19 Power Hour

Power Hour 11/26/19 Warm up: 2 Steady Rounds: 12 DB Front Squat 12 DB Push Press 400 m Row A) 3...

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11/25/19 Power Hour

Power Hour 11/25/19 Warm up: 3 Steady Rounds: 20 Duck Walk Steps 10 Scap Pull-ups 10 Kip Swings...

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11/25/19 Strength Builder

Strength Builder 11/25/19 Legs/Arms A) 3 Rounds Not For Time: 12 Double DB Deadlifts 12 Hammer...

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11/25/19 Circuit Program

Circuit Program 11/25/19 Work through the following circuits by going from one exercise to the...

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11/23/19 Strength Builder

Strength Builder 11/23/19 Pull/Core A) 3 Rounds Not For Time: 12 Cable Lat Pulldown (neutral...

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11/23/29 Power Hour

Power Hour 11/23/19 Warm up: 3 Steady Rounds: Row 300 8 Strict Pull-ups 15 Wall Balls (3020/14)...

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11/22/19 Circuit Program

Circuit Program 11/22/19 Work through the following circuits by going from one exercise to the...

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11/22/19 Power Hour

Power Hour 11/22/19 Warm up: 2 Steady Rounds: 1000 m Bike 20 Empty Bar Thrusters 10 Pull-ups A)...

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11/22/19 Strength Builder

Strength Builder 11/22/19 Push/Shoulders A) 3 Rounds Not For Time: 12 DB Strict Press 12 DB...

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11/20/19 Strength Builder

Strength Builder 11/20/19 Legs/Core A) 3 Rounds Not For Time: 12 KB Goblet Squats 12 Ab Wheel...

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11/20/19 Power Hour

Power Hour 11/20/19 Warm up: 3 Steady Rounds: Row 400 m 15 Empty Bar Hang Squat Clean Thrusters...

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11/20/19 Circuit Program

Circuit Program 11/20/19 Work through the following circuits by going from one exercise to the...

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11/19/19 Power Hour

Power Hour 11/19/19 Warm up: Row 2000 m A) 3 Rounds Not For Time: 6 Front Squat 8/8 S-arm DB...

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11/19/19 Strength Builder

Strength Builder 11/19/19 Pull/Arms A) 3 Rounds Not For Time: 12 Bent Over Row 12 Cable Rope...

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11/18/19 Strength Builder

Strength Builder 11/18/19 Push/Core A) 3 Rounds Not For Time: 12 Push-up 12 Roman Chair Leg...

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11/18/19 Circuit Program

Circuit Program 11/18/19 Work through the following circuits by going from one exercise to the...

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11/18/19 Power Hour

Power Hour 11/18/19 Warm up: 2 Steady Rounds: Run 100 m 6 Power Clean and Jerks (95/75/55) 12...

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11/16/19 Power Hour

Power Hour 11/16/19 Warm up: 3 Steady Rounds: 15 Clean and Jerks (75/55/35) 20 Front Rack...

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11/16/19 Strength Builder

Strength Builder 11/16/19 Legs/Shoulders A) 3 Rounds Not For Time: 4/4 S-leg DB Romanian...

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11/15/19 Circuit Program

Circuit Program 11/15/19 Work through the following circuits by going from one exercise to the...

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11/15/19 Strength Builder

Strength Builder 11/15/19 Pull/Arms A) 3 Rounds Not For Time: 4 Negative TRX Inverted Row 8...

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11/15/19 Power Hour

Power Hour 11/15/19 Warm up: 3 Steady Rounds: 7 Burpee Box Jumps (24’/20’) 5 Squat Clean...

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11/13/19 Power Hour

Power Hour 11/13/19 Warm up: 3 Steady Rounds: 16 Push-ups 16 S-arm DB Hang Snatch Row 300 A) 3...

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11/13/19 Strength Builder

Strength Builder 11/13/19 Push/Core A) 3 Rounds Not For Time: 4 Negative Med Ball Push-ups 8 Ab...

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11/13/19 Circuit Program

Circuit Program 11/13/19 Work through the following circuits by going from one exercise to the...

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11/12/19 Strength Builder

Strength Builder 11/12/19 Legs/Shoulders A) 3 Rounds Not For Time: 4/4 S-leg Reverse Lunge...

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11/12/19 Power Hour

Power Hour 11/12/19 Warm up: Row 2 K A) 3 Rounds Not For Time: 6 Front Squats :30 Superman Hold...

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11/11/19 Power Hour

Power Hour 11/11/19 2 Quick Rounds: 3 Clean and Jerks (185/135/95) 100 m Run 10 Pull-ups (any...

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11/11/19 Circuit Program

Circuit Program 11/11/19 Work through the following circuits by going from one exercise to the...

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11/11/19 Strength Builder

Strength Builder 11/11/19 Pull/Core A) 3 Rounds Not For Time: 4 Pause Pull-ups (:02 Pause at...

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11/9/19 Power Hour

Power Hour 11/9/19 3 Steady Rounds: 15 Hollow Rocks 20 Alternating S-arm DB Power Snatch 10...

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11/9/19 Strength Builder

Strength Builder 11/9/19 Push/Arms A) 3 Rounds Not For Time: 4 Devil’s Press 8 Negative Bench DB...

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11/8/19 Circuit Program

Circuit Program 11/8/19 Work through the following circuits by going from one exercise to the...

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11/8/19 Strength Builder

Strength Builder 11/8/19 Legs/Core A) 3 Rounds Not For Time: 9 Empty Bar Pause Back Squat (:02...

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11/8/19 Power Hour

Power Hour 11/8/19 3 Steady Rounds: Row 500 m 12 DB Push Press Row 250 m 12 DB Push Press Row...

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11/6/19 Strength Builder

Strength Builder 11/6/19 Pull/Shoulders A) 3 Rounds Not For Time: 9 Pause Negative Band Rows...

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11/6/19 Circuit Program

Circuit Program 11/6/19 Work through the following circuits by going from one exercise to the...

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11/6/19 Power Hour

Power Hour 11/6/19 3 Steady Rounds: :20 L-sit Hold 15 Empty Bar Overhead Squats 15 Ring Rows A)...

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11/5/19 Power Hour

Power Hour 11/5/19 For Completion: Bike 100/70 Calories A) For Completion in 6 Minutes: 25/20...

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11/5/19 Strength Builder

Strength Builder 11/5/19 Push/Arms A) 3 Rounds Not For Time: 9 Dips 12 DB Rotating Bicep Curl 15...

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11/4/19 Power Hour

Power Hour 11/4/19 For Completion: Row 30/22 Calories 30 S-arm DB Hang Clean and Jerk (50/35/20)...

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11/4/19 Circuit Program

Circuit Program 11/4/19 Work through the following circuits by going from one exercise to the...

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11/4/19 Strength Builder

Strength Builder 11/4/19 Legs/Core A) 3 Rounds Not For Time: 9 KB Goblet Squats 12 S-arm...

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11/2/19 Power Hour

Power Hour 11/2/19 2 Steady Rounds: :60 Ring Dip Hold 20 Banded Good Mornings 25 Wall Balls A) 4...

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11/2/19 Strength Builder

Strength Builder 11/2/19 Pull/Shoulders A) 3 Rounds Not For Time: 9 Cable Lat Pulldown (neutral...

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11/1/19 Strength Builder

Strength Builder 11/1/19 Push/Core A) 3 Rounds Not For Time: 9 Push -ups 12 Leg Raise 2 Hip...

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11/1/19 Circuit Program

Circuit Program 11/1/19 Work through the following circuits by going from one exercise to the...

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11/1/19 Power Hour

Power Hour 11/1/19 For Completion: Row 500 m 12 DB Push Press Row 250 m 12 DB Push Press Row 125...

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10/30/19 Strength Builder

Strength Builder 10/30/19 Legs/Arms A) 3 Rounds Not For Time: 3/3 Heavy DB Side Lunges (each...

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10/30/19 Power Hour

Power Hour 10/30/19 2 Steady Rounds: 25 Box Step-ups 20 GHD Sit-ups 10 Strict Handstand Push-ups...

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10/30/19 Circuit Program

Circuit Program 10/30/19 Work through the following circuits by going from one exercise to the...

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10/29/19 Strength Builder

Strength Builder 10/29/19 Pull/Core A) 3 Rounds Not For Time: 3 Pause Negative TRX Inverted Rows...

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10/29/19 Power Hour

Power Hour 10/29/19 Warm-up: 75/50 Bar Facing Burpees A) 3 Rounds Not For Time: 6 Front Squat 8...

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10/28/19 Power Hour

Power Hour 10/28/19 Warm-up: 2 Steady Rounds: 10 Squat Snatch (75/55/45) 10 Lateral Burpee Over...

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10/28/19 Strength Builder

Strength Builder 10/28/19 Push/Shoulders A) 3 Rounds Not For Time: 3 Negative Strict Dips (:04...

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10/28/19 Circuit Program

Circuit Program 10/28/19 Work through the following circuits by going from one exercise to the...

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10/26/19 Strength Builder

Strength Builder 10/26/19 Legs/Arms A) 3 Rounds Not For Time: 3/3 Negative Step-ups (:04...

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10/26/19 Power Hour

Power Hour 10/26/19 Warm-up: 2 Steady Rounds: 25 Empty Bar Thrusters 50 Double Unders or Single...

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10/25/19 Strength Builder

Strength Builder 10/25/19 Pull/Core A) 3 Rounds Not For Time: 3 Negative Pull-up (:04 eccentric)...

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10/25/19 Circuit Program

Circuit Program 10/25/19 Work through the following circuits by going from one exercise to the...

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10/25/19 Power Hour

Power Hour 10/25/19 Warm-up: 2 Steady Rounds: 15/12 Calorie Bike 12 American KB Swings...

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10/23/19 Power Hour

Power Hour 10/23/19 Warm-up: 3 Steady Rounds: 7 Strict Pull-up 15 Russian KB Swings 50 ft...

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10/23/19 Strength Builder

Strength Builder 10/23/19 Push/Shoulders A) 3 Rounds Not For Time: 3 Wall Walks 6 Strict Dips 9...

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10/23/19 Circuit Program

Circuit Program 10/23/19 Work through the following circuits by going from one exercise to the...

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10/22/19 Power Hour

Power Hour 10/22/19 Warm-up: Row 2 K A) 3 Rounds Not For Time: 6 Front Squat 6 Chin-ups 12...

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10/22/19 Strength Builder

Strength Builder 10/22/19 Legs/Core A) 3 Rounds Not For Time: 18 KB Goblet Walking Lunges 15...

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10/21/19 Power Hour

Power Hour 10/21/19 Warm-up: 3 Steady Rounds: 4 Power Clean and Jerk (105/85/70/45) 5 Pull-ups...

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10/21/19 Circuit Program

Circuit Program 10/21/19 Work through the following circuits by going from one exercise to the...

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10/21/19 Strength Builder

Strength Builder 10/21/19 Pull/Arms A) 3 Rounds Not For Time: 18 Alternating S-arm bilateral...

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10/19/19 Power Hour

Power Hour 10/19/19 Warm-up: 3 Steady Rounds: 12/8 Calorie Bike 10 Strict Pull-ups 15 DB Goblet...

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10/19/19 Strength Builder

Strength Builder 10/19/19 Push/Core A) 3 Rounds Not For Time: 18 Hollow Rocks 15 Push-ups 12...

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10/18/19 Strength Builder

Strength Builder 10/18/19 Legs/Shoulders A) 3 Rounds Not For Time: 18 Alternating DB Strict...

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10/18/19 Circuit Program

Circuit Program 10/18/19 Work through the following circuits by going from one exercise to the...

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10/18/19 Power Hour

Power Hour 10/18/19 Warm-up: For Completion: 30/22 Calorie Row 25 DB Snatch (50/35/20) 20...

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10/16/19 Power Hour

Power Hour 10/16/19 Warm-up: 3 Steady Rounds: Run 200 m 9 Box Jumps 12 Light Romanian Deadlifts...

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10/16/19 Strength Builder

Strength Builder 10/16/19 Pull/Arms A) 3 Rounds Not For Time: 18 KB Sumo Deadlift High Pull 15...

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10/16/19 Circuit Program

Circuit Program 10/16/19 Work through the following circuits by going from one exercise to the...

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10/15/19 Strength Builder

Strength Builder: New Cycle! 10/15/19 Push/Core A) 3 Rounds Not For Time: 18 Cable Decline...

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10/15/19 Power Hour

Power Hour 10/15/19 Warm-up: Bike 9 minutes A) 3 Rounds Not For Time: 6 Front Squat 4 Deadlift...

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10/14/19 Circuit Program

Circuit Program 10/14/19 Work through the following circuits by going from one exercise to the...

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10/14/19 Strength Builder

Strength Builder: New Cycle! 10/14/19 Legs/Shoulders A) 3 Rounds Not For Time: 12 Double DB...

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10/14/19 Power Hour

Power Hour 10/14/19 Warm-up: 3 Steady Rounds: 8 Calorie Row 8 Lateral Burpee Over Rower 100 m...

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10/12/19 Power Hour

Power Hour 10/12/19 Warm-up: 3 Steady Rounds: 10 Overhead Pause Squats (Empty Bar) 10 Strict...

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10/12/19 Strength Builder

Strength Builder: New Cycle! 10/12/19 Pull/Core A) 3 Rounds Not For Time: 12 Cable Lat Pulldown...

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10/11/19 Circuit Program

Circuit Program 10/11/19 Work through the following circuits by going from one exercise to the...

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10/11/19 Strength Builder

Strength Builder: New Cycle! 10/11/19 Push/Arms A) 3 Rounds Not For Time: 12 DB Strict Press 12...

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10/11/19 Power Hour

Power Hour 10/11/19 Warm-up: 3 Steady Rounds: 10 Alternating Reverse Lunges (95/75/65/45) 30...

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10/9/19 Power Hour

Power Hour 10/9/19 Warm-up: 3 Steady Rounds: 10 Heavy American KB Swings 10 Push-ups 10 Jumping...

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10/9/19 Circuit Program

Circuit Program 10/9/19 Work through the following circuits by going from one exercise to the...

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10/9/19 Strength Builder

Strength Builder: New Cycle! 10/9/19 Legs/Core A) 3 Rounds Not For Time: 12 KB Goblet Squats 12...

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10/8/19 Strength Builder

Strength Builder: New Cycle! 10/8/19 Pull/Shoulders A) 3 Rounds Not For Time: 12 Bent Over Row...

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10/8/19 Power Hour

Power Hour 10/8/19 Warm-up: For Completion: 1 K Row 20 Cossack Squats THEN 3 Steady Rounds: 10...

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10/7/19 Circuit Program

Circuit Program 10/7/19 Work through the following circuits by going from one exercise to the...

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10/7/19 Power Hour

Power Hour 10/7/19 Warm-up: For Completion: 2 Minute Glute Mini-band Activation (Steps and Glute...

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10/7/19 Strength Builder

Strength Builder: New Cycle! 10/7/19 Push/Arms A) 3 Rounds Not For Time: 12 Push-up 12 Cable...

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10/5/19 Power Hour

Power Hour 10/5/19 Warm-up: For Completion: :45 Row :45 Air Squat :30 Row :30 Alternating...

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10/5/19 Strength Builder

Strength Builder 10/5/19 Lower Body/Core A) 4 Rounds Not For Time: 8 Deadlifts 10/10 Back Rack...

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10/4/19 Circuit Program

Circuit Program 10/4/19 Work through the following circuits by going from one exercise to the...

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10/4/19 Strength Builder

Strength Builder 10/4/19 Upper Body Vertical/Core A) 4 Rounds Not For Time: 8 Strict Pull-up or...

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10/4/19 Power Hour

Power Hour 10/4/19 Warm-up: 3 Steady Rounds: 10 Burpees 10 Wall Balls :30 Dragon Pose (each...

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10/2/19 Power Hour

Power Hour 10/2/19 Warm-up: 3 Steady Rounds: 10 Empty Bar Good Mornings 10 Empty Bar Forward...

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10/2/19 Circuit Program

Circuit Program 10/2/19 Work through the following circuits by going from one exercise to the...

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10/2/19 Strength Builder

Strength Builder 10/2/19 Lower Body/Arms A) 4 Rounds Not For Time: 8 Back Squat 12/12 S-leg DB...

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10/1/19 Power Hour

Power Hour 10/1/19 Warm-up: 3 Steady Rounds: 15 Calorie Bike 16 Duck Walk Steps :30 Pigeon (each...

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10/1/19 Strength Builder

Strength Builder 10/1/19 Upper Body Horizontal/Core A) 4 Rounds Not For Time: 12 Bench Press...

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9/30/19 Circuit Program

Circuit Program 9/30/19 Work through the following circuits by going from one exercise to the...

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9/30/19 Power Hour

Power Hour 9/30/19 Warm-up: 4 Steady Rounds: Row 150 m 12 Samson Lunges 12 American KB Swings...

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9/30/19 Strength Builder

Strength Builder 9/30/19 Lower Body/Core A) 4 Rounds Not For Time: 10 Deadlift 15/15 Bosu...

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9/28/19 Strength Builder

Strength Builder 9/28/19 Upper Body Vertical/Arms A) 4 Rounds Not For Time: 12 Strict Press 8/8...

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9/28/19 Power Hour

Power Hour 9/28/19 Warm-up: EMOM 10 Minutes: Alternating movements each minute: Odd: 200 m Row...

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9/27/19 Power Hour

Power Hour 9/27/19 Warm-up: 4 Steady Rounds: 12/9 Bike Calories 10 Alternating Side Lunges :15...

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9/27/19 Circuit Program

Circuit Program 9/27/19 Work through the following circuits by going from one exercise to the...

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9/27/19 Strength Builder

Strength Builder 9/27/19 Lower Body/Core A) 4 Rounds Not For Time: 12 Front Squat 8/8 S-leg...

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9/25/19 Circuit Program

Circuit Program 9/25/19 Work through the following circuits by going from one exercise to the...

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9/25/19 Strength Builder

Strength Builder 9/25/19 Upper Body Horizontal/Core A) 4 Rounds Not For Time: 12 DB Bench Row 16...

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9/25/19 Power Hour

Power Hour 9/25/19 Warm-up: For Completion: 1 mi Run 25 Hip Extensions 200 m Med Ball Carry 15...

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9/24/19 Strength Builder

Strength Builder 9/24/19 Lower Body/Arms A) 4 Rounds Not For Time: 10 Deadlifts 10/10 Back Rack...

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9/24/19 Power Hour

Power Hour 9/24/19 Warm-up: 1:00 Squat Hold 10 American KB Swings 8 Push-ups 6 High Jumping...

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9/23/19 Power Hour

Power Hour 9/23/19 Warm-up: 50 Heavy Wall Balls A) Optional Olympic Lift: (115/95/75/55): Every...

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9/23/19 Strength Builder

Strength Builder 9/23/19 Upper Body Vertical/Core A) 4 Rounds Not For Time: 10 Strict Pull-up or...

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9/23/19 Circuit Program

Circuit Program 9/23/19 Work through the following circuits by going from one exercise to the...

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9/21/19 Strength Builder

Strength Builder 9/21/19 Lower Body/Core A) 4 Rounds Not For Time: 8 Back Squat 12/12 S-leg DB...

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9/21/19 Power Hour

Power Hour 9/21/19 Warm-up: 20 Banded Steps in each direction (forward, backward, left, right) +...

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9/20/19 Power Hour

Power Hour 9/20/19 Warm-up: 5 Steady Rounds 25’ Handstand Walk or 20 Handstand Shoulder Taps 8...

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9/20/19 Circuit Program

Circuit Program 9/20/19 Work through the following circuits by going from one exercise to the...

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9/20/19 Strength Builder

Strength Builder 9/20/19 Upper Body Horizontal/Arms A) 4 Rounds Not For Time: 8 Bench Press...

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9/18/19 Strength Builder

Strength Builder 9/18/19 Lower Body/Core A) 4 Rounds Not For Time: 12 Deadlift 12/12 Bosu...

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9/18/19 Circuit Program

Circuit Program 9/18/19 Work through the following circuits by going from one exercise to the...

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9/18/19 Power Hour

Power Hour 9/18/19 Warm-up: 6 Steady Rounds 6 Russian KB Swings 4 Strict Toes 2 Bar or Hanging...

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9/17/19 Strength Builder

Strength Builder 9/17/19 Upper Body Vertical/Core A) 4 Rounds Not For Time: 12 Strict Press 8/8...

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9/17/19 Power Hour

Power Hour 9/17/19 Warm-up: 3 Steady Rounds 12 S-arm DB OH Walking Lunge (35/25/15) 20 Duck Walk...

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9/16/19 Power Hour

Power Hour 9/16/19 Warm-up: For Completion 3:00 Bike THEN 3 Steady Rounds 10 Alternating Double...

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9/16/19 Circuit Program

Circuit Program 9/16/19 Work through the following circuits by going from one exercise to the...

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9/16/19 Strength Builder

Strength Builder 9/16/19 Lower Body/Arms A) 4 Rounds Not For Time: 12 Front Squat 8/8 S-leg...

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9/14/19 Strength Builder

Strength Builder 9/14/19 Upper Body Horizontal/Core A) 4 Rounds Not For Time: 12 DB Bench Row 16...

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9/14/19 Power Hour

Power Hour 9/14/19 Warm-up: 3 Steady Rounds 8 Cossack Squats 5 Burpee Box Jump 8 Strict Toes 2...

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9/13/19 Power Hour

Power Hour 9/13/19 Warm-up: 4 Steady Rounds Row 15 Calories 10 GHD or Decline Sit-up 10 GHD Hip...

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9/13/19 Circuit Program

Circuit Program 9/13/19 Work through the following circuits by going from one exercise to the...

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9/13/19 Strength Builder

Strength Builder 9/13/19 Lower Body/Core A) 4 Rounds Not For Time: 10 Deadlifts 10/10 Back Rack...

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9/11/19 Strength Builder

Strength Builder 9/11/19 Upper Body Vertical/Arms A) 4 Rounds Not For Time: 10 Strict Pull-up or...

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9/11/19 Power Hour

Power Hour 9/11/19 Warm-up: For Completion 500 m Row 10 Kip Swings 1:00 Dead Bugs 10 Alternating...

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9/11/19 Circuit Program

Circuit Program 9/11/19 Work through the following circuits by going from one exercise to the...

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9/10/19 Strength Builder

Strength Builder 9/10/19 Lower Body/Core A) 4 Rounds Not For Time: 10 Back Squat 10/10 S-leg DB...

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9/10/19 Power Hour

Power Hour 9/10/19 Warm-up: For Completion Accumulate 2:00 in Squat Hold THEN 10 Pause Back...

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9/9/19 Power Hour

Power Hour 9/9/19 Warm-up: For Completion 50 ft Overhead Duck Walk 15 PVC Overhead Squats 15 PVC...

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9/9/19 Circuit Program

Circuit Program 9/9/19 Work through the following circuits by going from one exercise to the...

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9/9/19 Strength Builder

Strength Builder 9/9/19 Upper Body Horizontal/Core A) 4 Rounds Not For Time: 10 Bench Press...

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9/7/19 Power Hour

Power Hour 9/7/19 Warm-up: 20 Banded Steps in each direction (left/right/forward/backwards) +5...

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9/7/19 Strength Builder

Strength Builder 9/7/19 Legs/Arms A) 4 Rounds Not For Time: 4 Back Squat 12 Bar Skull Crusher...

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9/6/19 Circuit Program

Circuit Program 9/6/19 Work through the following circuits by going from one exercise to the...

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9/6/19 Strength Builder

Strength Builder 9/6/19 Pull/Core A) 4 Rounds Not For Time: 4 Negative Pull-up or Cable/Band...

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9/6/19 Power Hour

Power Hour 9/6/19 Warm-up: 2 Steady Rounds: 8 Box Jumps 12 Heavy Russian KB Swings 8 Kip Swings...

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9/4/19 Power Hour

Power Hour 9/4/19 Warm-up: Bike 50 Calories or 3:00 20 Walking Lunges 25 Double Unders or 50...

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9/4/19 Strength Builder

Strength Builder 9/4/19 Push/Shoulders A) 4 Rounds Not For Time: 4 Strict Press 12 Bent-over DB...

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9/4/19 Circuit Program

Circuit Program 9/4/19 Work through the following circuits by going from one exercise to the...

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9/3/19 Strength Builder

Strength Builder 9/3/19 Legs/Core A) 4 Rounds Not For Time: 4 Deadlift 20 Toe Touch Crunch B)  4...

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9/3/19 Power Hour

Power Hour 9/3/19 Warm-up: 1:00 Squat Hold 1:00 Bike THEN 3 Steady Rounds 8 Alternating Reverse...

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9/2/19 Circuit Program

Circuit Program 9/2/19 Work through the following circuits by going from one exercise to the...

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9/2/19 Strength Builder

Strength Builder 9/2/19 Pull/Arms A) 4 Rounds Not For Time: 4 Negative Seated Cable Row (Neutral...

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9/2/19 Power Hour

Power Hour 9/2/19 Warm-up: 40 Heavy Wall Balls A) 4 Rounds Not For Time: 6 Strict Pull-ups 8/8...

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8/31/19 Strength Builder

Strength Builder 8/31/19 Push/Core A) 4 Rounds Not For Time: 4 Bench Press 8 Alternating Roll...

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8/31/19 Power Hour

Power Hour 8/31/19 Warm-up: 3 Steady Rounds: 10 Empty Bar Overhead Pause Squats 10 Strict...

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8/30/19 Strength Builder

Strength Builder 8/30/19 Legs/Shoulder A) 4 Rounds Not For Time: 5 Back Squat 12 Band WY...

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8/30/19 Circuit Program

Circuit Program 8/30/19 Work through the following circuits by going from one exercise to the...

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8/30/19 Power Hour

Power Hour 8/30/19 Warm-up: 3 Steady Rounds: 10 Alternating Reverse Lunges (Back Rack) 30...

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6/28/19 Circuit Program

Circuit Program 8/28/19 Work through the following circuits by going from one exercise to the...

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8/28/19 Power Hour

Power Hour 8/28/19 Warm-up: 3 Steady Rounds: 10 American KB Swings 10 Push-ups 10 Jumping Squats...

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8/28/19 Strength Builder

Strength Builder 8/28/19 Pull/Core A) 4 Rounds Not For Time: 5 Negative Pull-up/Cable Lat...

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8/27/19 Strength Builder

Strength Builder 8/27/19 Push/Arms A) 4 Rounds Not For Time: 5 Strict Press 15 Band Bicep Curls...

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8/27/19 Power Hour

Power Hour 8/27/19 Warm-up: Work Through: 1000 m Row 20 Cossack Squats (use assistance if needed...

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8/26/19 Power Hour

Power Hour 8/26/19 Warm-up: 3 Steady Rounds: 12 KB Goblet Squats 6 Strict Pull-up 3 Wall Walks...

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8/26/19 Circuit Program

Circuit Program 8/26/19 Work through the following circuits by going from one exercise to the...

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8/26/19 Strength Builder

Strength Builder 8/26/19 Legs/Core A) 4 Rounds Not For Time: 5 Deadlift 20 Ab Mat Sit-ups B)  4...

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8/24/19 Strength Builder

Strength Builder 8/24/19 Pull/Shoulders A) 4 Rounds Not For Time: 5 Seated Negative Cable Row...

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8/24/19 Power Hour

Power Hour 8/24/19 Warm-up: 2 Rounds Not For Time: 20 Banded Good Mornings 15 1+1/4 KB Goblet...

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8/23/19 Circuit Program

Circuit Program 8/23/19 Work through the following circuits by going from one exercise to the...

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8/23/19 Power Hour

Power Hour 8/23/19 Warm-up: 3 Rounds Not For Time: 1:00 Waiter Walk (1 DB overhead, 1 DB Farmer...

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8/23/19 Strength Builder

Strength Builder 8/23/19 Push/Core A) 4 Rounds Not For Time: 5 Bench Press 30 Alternating Plank...

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8/21/19 Circuit Program

Circuit Program 8/21/19 Work through the following circuits by going from one exercise to the...

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8/21/19 Power Hour

Power Hour 8/21/19 Warm-up: 3 Rounds Not For Time: 20 Duck Walk Steps 15 Romanian Deadlift...

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8/21/19 Strength Builder

Strength Builder 8/21/19 Legs/Arms A) 4 Rounds Not For Time: 6 Back Squat 12 Bar Bicep Curl B) ...

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8/20/19 Power Hour

Power Hour 8/20/19 Warm-up: 2 Rounds Not For Time: 200 m run 15 Med Ball Cleans 1:00 Handstand...

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8/20/19 Strength Builder

Strength Builder 8/20/19 Pull/Core A) 4 Rounds Not For Time: 6 Strict Pull-up or Heavy Negative...

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8/19/19 Power Hour

Power Hour 8/19/19 Warm-up: 3 Rounds Not For Time: 500 m Row 10 Burpee Over Rower (Like a...

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8/19/19 Circuit Program

Circuit Program 8/19/19 Work through the following circuits by going from one exercise to the...

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8/19/19 Strength Builder

Strength Builder 8/19/19 Push/Shoulders A) 4 Rounds Not For Time: 6 Strict Press 12 Band Reverse...

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8/17/19 Strength Builder

Strength Builder 8/17/19 Legs/Core A) 4 Rounds Not For Time: 6 Deadlift 15 Leg Raise to Hip...

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8/17/19 Power Hour

Power Hour 8/17/19 Warm-up: For Completion: Row 2 K THEN 2:00 Couch Stretch Per Side A) 5 Rounds...

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8/16/19 Power Hour

Power Hour 8/16/19 Warm-up: 3 Rounds Not For Time: 1 K Bike 15 Banded Good Mornings 10 Pause KB...

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8/16/19 Strength Builder

Strength Builder 8/16/19 Pull/Arms A) 4 Rounds Not For Time: 6 Seated Negative Cable Row...

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8/16/19 Circuit Program

Circuit Program 8/16/19 Work through the following circuits by going from one exercise to the...

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8/14/19 Circuit Program

Circuit Program 8/14/19 Work through the following circuits by going from one exercise to the...

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8/14/19 Strength Builder

Strength Builder 8/14/19 Push/Core A) 4 Rounds Not For Time: 6 Pause Bench Press (1 sec pause at...

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8/14/19 Power Hour

Power Hour 8/14/19 Warm-up: 2 Rounds Not For Time: 15 DB Deadlifts (35/25/15) 15 DB Hang Cleans...

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8/13/19 Strength Builder

Strength Builder 8/13/19 Legs/Shoulders A) 4 Rounds Not For Time: 7 Back Squat 7 Push Press B) ...

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8/13/19 Power Hour

Power Hour 8/13/19 Warm-up: 2 Rounds Not For Time: 500 m Row 10 Strict Pull-up 15 Hollow Rocks...

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8/12/19 Power Hour

Power Hour 8/12/19 Warm-up: 3 Rounds Not For Time: 1:00 Handstand Hold (freestanding if...

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8/12/19 Strength Builder

Strength Builder 8/12/19 Pull/Core A) 4 Rounds Not For Time: 7 Pull-up (weighted) or Heavy Lat...

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8/12/19 Circuit Program

Circuit Program 8/12/19 Work through the following circuits by going from one exercise to the...

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8/10/19 Strength Builder

Strength Builder 8/10/19 Push/Arms A) 4 Rounds Not For Time: 7 Strict Press 14 Alternating DB...

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8/10/19 Power Hour

Power Hour 8/10/19 Warm-up: 3 Rounds Not For Time: 30 Bar Facing Burpees Plank 2:00 A) Optional...

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8/9/19 Strength Builder

Strength Builder 8/9/19 Legs/Core A) 4 Rounds Not For Time: 7 Deadlift 10-15 GHD Sit-ups or...

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8/9/19 Circuit Program

Circuit Program 8/9/19 Work through the following circuits by going from one exercise to the...

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8/9/19 Power Hour

Power Hour 8/9/19 Warm-up: 3 Rounds Not For Time: 1 K Bike 10 Push Press (75/55/35) 10 Front...

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8/7/19 Circuit Program

Circuit Program 8/7/19 Work through the following circuits by going from one exercise to the...

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8/7/19 Power Hour

Power Hour 8/7/19 Warm-up: 2 Rounds Not For Time: 20 Alternating DB Snatch (50/35/20) 20 Calorie...

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8/7/19 Strength Builder

Strength Builder 8/7/19 Pull/Shoulders A) 4 Rounds Not For Time: 7 Seated Negative Cable Row...

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8/6/19 Strength Builder

Strength Builder 8/6/19 Push/Core A) 4 Rounds Not For Time: 7 Bench Press 10-15 Hanging Leg/Knee...

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8/6/19 Power Hour

Power Hour 8/6/19 Warm-up: 2 K Row: THEN 3 Rounds Not For Time 10 Push-ups 10 Russian KB Swings...

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8/5/19 Power Hour

Power Hour 8/5/19 Warm-up: 3 Rounds Not For Time: 8 Strict Press (Empty bar) 8 Overhead Squats...

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8/5/19 Strength Builder

Strength Builder 8/5/19 Legs/Arms A) 4 Rounds Not For Time: 8 Back Squat :20 Bar Bicep Curl Hold...

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8/5/19 Circuit Program

Circuit Program 8/5/19 Work through the following circuits by going from one exercise to the...

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8/3/19 Power Hour

Power Hour 8/3/19 Warm-up: 3 Rounds Not For Time: 10 KB Snatch (24/20/16) 200 m Run THEN Couch...

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8/3/19 Strength Builder

Strength Builder 8/3/19 Pull/Core A) 4 Rounds Not For Time: 8 Pull-up (weighted) or Heavy Lat...

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8/2/19 Circuit Program

Circuit Program 8/2/19 Work through the following circuits by going from one exercise to the...

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8/2/19 Power Hour

Power Hour 8/2/19 Warm-up: 3 Rounds Not For Time: 10 DB Goblet Squat 6/6 S-arm DB Push Press 14...

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8/2/19 Strength Builder

Strength Builder 8/2/19 Push/Shoulders A) 4 Rounds Not For Time: 8 Strict Press 15/15 Band...

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7/31/19 Strength Builder

Strength Builder 7/31/19 Legs/Core A) 4 Rounds Not For Time: 8 Deadlift 20/20 Med Ball Russian...

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7/31/19 Circuit Program

Circuit Program 7/31/19 Work through the following circuits by going from one exercise to the...

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7/31/19 Power Hour

Power Hour 7/31/19 Warm-up: Work Through: 1000 m Row 30 Wall Ball 20 Strict Pull-up or 20...

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7/30/19 Strength Builder

Strength Builder 7/30/19 Pull/Arms A) 4 Rounds Not For Time: 8 Seated Negative Cable Row (N...

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7/30/19 Power Hour

Power Hour 7/30/19 Warm-up: 3 Rounds Not For Time: 200 m Run 8 Strict Toes 2 Bar 12 Jumping...

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7/29/19 Circuit Program

Circuit Program 7/29/19 Work through the following circuits by going from one exercise to the...

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7/29/19 Power Hour

Power Hour 7/29/19 Warm-up: 3 Rounds Not For Time: 18 Plate Overhead Walking Lunges 50 Single...

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7/29/19 Strength Builder

Strength Builder 7/29/19 Push/Core A) 4 Rounds Not For Time: 8 Bench Press 1:00 Hollow Hold...

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7/27/19 Power Hour

Power Hour 7/27/19 Warm-up: 4 Rounds Not For Time: 10 Russian KB Swings (heavy) :20 Hanging...

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7/27/19 Strength Builder

Strength Builder 7/27/19 Legs/Arms A) 4 Rounds Not For Time: 4 Back Squat 12 Bar Skull Crusher...

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7/26/19 Strength Builder

Strength Builder 7/26/19 Pull/Core A) 4 Rounds Not For Time: 4 Negative Pull-up or Cable/Band...

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7/26/19 Circuit Program

Circuit Program 7/26/19 Work through the following circuits by going from one exercise to the...

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7/26/19 Power Hour

Power Hour 7/26/19 Warm-up: 4 Rounds Not For Time: 10 Back loaded Cossack Squats (Empty bar) 10...

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7/24/19 Strength Builder

Strength Builder 7/24/19 Push/Shoulders A) 4 Rounds Not For Time: 4 Strict Press 12 Bent-over DB...

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7/24/19 Circuit Program

Circuit Program 7/24/19 Work through the following circuits by going from one exercise to the...

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7/24/19 Power Hour

Power Hour 7/24/19 Warm-up: 2 Rounds Not For Time: 25 Thrusters (Empty bar) 250 m row 1:00 Squat...

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7/23/19 Strength Builder

Strength Builder 7/23/19 Legs/Core A) 4 Rounds Not For Time: 4 Deadlift 20 Toe Touch Crunch B) ...

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7/23/19 Power Hour

Power Hour 7/23/19 Warm-up: Work Through: 2000 m Bike or 40 Bike Calories THEN 3 Rounds NFT 5...

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7/22/19 Circuit Program

Circuit Program 7/22/19 Work through the following circuits by going from one exercise to the...

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7/22/19 Power Hour

Power Hour 7/22/19 Warm-up: 3 Rounds Not For Time: 12 Med Ball Cleans 8 Strict Pull-ups :30...

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7/22/19 Strength Builder

Strength Builder 7/22/19 Pull/Arms A) 4 Rounds Not For Time: 4 Negative Seated Cable Row...

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7/20/19 Power Hour

Power Hour 7/20/19 Warm-up: Work Through in 5 Minutes: 30 Alternating DB Snatch (50/35/20) 30...

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7/20/19 Strength Builder

Strength Builder 7/20/19 Push/Core A) 4 Rounds Not For Time: 5 Bench Press 8 Alternating Roll...

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7/19/19 Strength Builder

Strength Builder 7/19/19 Legs/Shoulders A) 4 Rounds Not For Time: 5 Back Squat 12 Band WY...

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7/19/19 Power Hour

Power Hour 7/19/19 Warm-up: 3 Rounds Not For Time: 15 Russian KB Swings 12 Samson Lunges 9 KB...

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7/19/19 Circuit Program

Circuit Program 7/19/19 A) 2-4 Rounds: 10 DB Front Squats 10 DB Push Jerks 20 Push-ups 15 Toes 2...

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7/17/19 Strength Builder

Strength Builder 7/17/19 Pull/Core A) 4 Rounds Not For Time: 5 Negative Pull-up/Cable Lat...

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7/17/19 Power Hour

Power Hour 7/17/19 Warm-up: Work Through: Bike 40 Calories 30 Duckwalk Steps 20 Pause Front...

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7/17/19 Circuit Program

Circuit Program 7/17/19 A) 2-4 Rounds: 200 m Run 5 Jumping Muscle-up 10 Burpee Lateral Jump-over...

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7/16/19 Strength Builder

Strength Builder 7/16/19 Push/Arms A) 4 Rounds Not For Time: 5 Strict Press 15 Band Bicep Curls...

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7/16/19 Power Hour

Power Hour 7/16/19 Warm-up: Work Through in 5 Minutes: 1000 m Row Max Burpee Over Rower in...

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7/15/19 Power Hour

Power Hour 7/15/19 Warm-up: 3 Rounds Not For Time: 12 DB Goblet Squat (6/6 DB Overhead Squat on...

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7/15/19 Circuit Program

Circuit Program 7/15/19 A) 2-4 Rounds: 12 DB Goblet Squats 15 Banded Good Mornings 12 Calorie...

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7/15/19 Strength Builder

Strength Builder 7/15/19 Legs/Core A) 4 Rounds Not For Time: 5 Deadlift 20 Ab Mat Sit-ups B)  4...

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7/13/19 Strength Builder

Strength Builder 7/13/19 Pull/Shoulders A) 4 Rounds Not For Time: 5 Seated Negative Cable Row...

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7/13/19 Power Hour

Power Hour 7/13/19 Warm-up: 2 Rounds Not For Time: 20 Banded Good Mornings 15 1+1/4 KB Goblet...

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7/12/19 Power Hour

Power Hour 7/12/19 Warm-up: 3 Rounds Not For Time: 1:00 Waiter Walk (1 DB Overhead,1 DB in...

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7/12/19 Strength Builder

Strength Builder 7/12/19 Push/Core A) 4 Rounds Not For Time: 5 Bench Press 30 Alternating Plank...

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7/12/19 Circuit Program

Circuit Program 7/12/19 A) 2-4 Rounds: 15 Calorie Row 10-8-6-6 Pull-up 12 Burpee 10-8-6-6 DB...

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7/10/19 Power Hour

Power Hour 7/10/19 Warm-up: 3 Steady Rounds: 20 Duck Walk Steps 15 Romanian Deadlift...

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7/10/19 Strength Builder

Strength Builder 7/10/19 Legs/Arms A) 4 Rounds Not For Time: 6 Back Squat 12 Bar Bicep Curl B) ...

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7/10/19 Circuit Program

Circuit Program 7/10/19 A) 2-4 Rounds: 12 Calorie Bike 20 Alternating Shoulder Taps in Handstand...

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7/9/19 Strength Builder

Strength Builder 7/9/19 Pull/Core A) 4 Rounds Not For Time: 6 Strict Pull-up or Heavy Negative...

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7/9/19 Power Hour

Power Hour 7/9/19 Warm-up: 7 Minute Time Cap: 400 m Run 30 Med Ball Cleans Handstand Hold...

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7/8/19 Circuit Program

Circuit Program 7/8/19 A) 2-4 Rounds: 300 m Row 6 Dips 8 Push Press 10 TRX Pikes B)  2-4 Rounds...

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7/8/19 Strength Builder

Strength Builder 7/8/19 Push/Shoulders A) 4 Rounds Not For Time: 6 Strict Press 12 Band Reverse...

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7/8/19 Power Hour

Power Hour 7/8/19 Warm-up: 1000 m Row ***Then 3 Steady Rounds: 5 Snatch Balances (Empty Bar) 10...

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7/6/19 Strength Builder

Strength Builder 7/6/19 Legs/Core A) 4 Rounds Not For Time: 6 Deadlift 15 Leg Raise to Hip Raise...

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7/6/19 Power Hour

Power Hour 7/6/19 Warm-up: 3 Rounds Not For Time: 12 KB Taters (24/20/26/12) 6/6 KB S-arm Push...

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7/5/19 Strength Builder

Strength Builder 7/5/19 Pull/Arms A) 4 Rounds Not For Time: 6 Seated Negative Cable Row (Neutral...

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7/5/19 Circuit Program

Circuit Program 7/5/19 A) 2-4 Rounds: 12 KB Taters (Sub Sumo Deadlift High Pull into a Goblet...

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7/5/19 Power Hour

Power Hour 7/5/19 Warm-up: 3 Rounds Not For Time: :45 HS Hold (Practice Freestanding or on wall...

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7/3/19 Strength Builder

Strength Builder 7/3/19 Push/Core A) 4 Rounds Not For Time: 6 Pause Bench Press (2 sec pause at...

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7/3/19 Circuit Program

Circuit Program 7/3/19 A) 2-4 Rounds: 10-15 Push-ups 15 Banded Good Mornings 16 Alt. KB Goblet...

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7/3/19 Power Hour

Power Hour 7/3/19 Warm-up: Work Through Steadily: 15 Push-ups 20 Banded Good Mornings 20 KB...

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7/2/19 Strength Builder

Strength Builder 7/2/19 Legs/Shoulders A) 4 Rounds Not For Time: 7 Back Squat 7 Push Press B)  4...

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7/2/19 Power Hour

Power Hour 7/2/19 Warm-up: 3 Steady Rounds: 15 Hollow Rocks 10 Calorie Bike 10 Snatch Balance...

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7/1/19 Strength Builder

Strength Builder 7/1/19 Pull/Core A) 4 x 7 Weighted Pull-up or Heavy Cable Lat Pulldown With :02...

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7/1/19 Circuit Program

Circuit Program 7/1/19 A) 2-4 Rounds: 10 Pause Goblet Squats 200 m Row 8 Pendlay Row :30...

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7/1/19 Power Hour

Power Hour 7/1/19 Warm-up: 3 Steady Rounds: 10 Pause KB Goblet Squats Row 200 m :30 Handstand...

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6/29/19 Power Hour

Power Hour 6/29/19 Warm-up: 3 Steady Rounds: :45 Row :45 Push-up Down-dog :45 KB Deadlift...

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6/29/19 Strength Builder

Strength Builder 6/29/19 Push/Arms A) 4 x 7 Strict Press: 14 Alt. DB Hammer Curl *Rest as...

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6/28/19 Power Hour

Power Hour 6/28/19 Warm-up: 3 Steady Rounds: 1:00 HS Hold Practice 15 GHD Hip Extensions or...

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6/28/19 Strength Builder

Strength Builder 6/28/19 Legs/Core A) 4 x 7 Deadlift: 10-15 GHD Sit-ups or Straight-leg Sit-ups...

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6/28/19 Circuit Program

Circuit Program 6/28/19 A) 2-4 Rounds: :30-1:00 Handstand Hold 20 Single KB Deadlifts 10 Push-up...

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6/26/19 Circuit Program

Circuit Program 6/26/19 A) 2-4 Rounds: 10 No Bounce Deadlifts 5 Pull-ups 10 Burpees :20 L-sit...

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6/26/19 Power Hour

Power Hour 6/26/19 Warm-up: 3 Steady Rounds: 10 Kip Swings :20 L-sit hold 15 Banded Good...

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6/26/19 Strength Builder

Strength Builder 6/26/19 Pull/Shoulders A) 4 x 7 Seated Negative Cable Row (Neutral Grip): 15...

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6/25/19 Strength Builder

Strength Builder 6/25/19 Push/Core A) 4 x 7 Bench Press: 10-15 Hanging Leg/Knee Raises *Rest as...

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6/25/19 Power Hour

Power Hour 6/25/19 Warm-up: 3 Steady Rounds: 400 m Run 20 PVC Pipe OH Duck Walk Steps 15 Scap...

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6/24/19 Strength Builder

Strength Builder 6/24/19 Legs/Arms A) 4 x 8 Back Squat: :20 bar bicep curl hold at 90 degrees...

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6/24/19 Power Hour

Power Hour 6/24/19 Warm-up: 4 Steady Rounds: :30 Banded Glute Walks 10 Squat Jumps 10 Push-ups...

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6/24/19 Circuit Program

Circuit Program 6/24/19 A) 2-4 Rounds: 1:00 Bike 10 Banded Glute Bridge 10 Squat Jumps 10...

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6/22/19 Strength Builder

Strength Builder 6/22/19 Pull/Core A) 4 x 8 Weighted Pull-up or Heavy Lat Pulldown: 15 Leg Raise...

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6/22/19 Power Hour

Power Hour 6/22/19 Warm-up: 3 Steady Rounds: 10 Kip Swings 5 Burpees (high jump) 5 Pause...

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6/21/19 Circuit Program

Circuit Program 6/21/19 A) 2-4 Rounds: 30 Double Unders (or 60 single unders) 4 Pull-ups 8...

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6/21/19 Power Hour

Power Hour 6/21/19 Warm-up: 3 Steady Rounds: 30 Single Unders 3 Pull-ups 6 Muscle Snatch 9...

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6/21/19 Strength Builder

Strength Builder 6/21/19 Push/Shoulders A) 4 x 8 Strict Press: 15/15 Band External Rotation...

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6/19/19 Strength Builder

Strength Builder 6/19/19 Legs/Core A) 4 x 8 Deadlift: 20/20 Med Ball Russian Twists after each...

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6/19/19 Circuit Program

Circuit Program 6/19/19 A) 2-4 Rounds: 15 Air Squats 200 m Row 10 Dbl KB Bent-over Rows 8/8...

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6/19/19 Power Hour

Power Hour 6/19/19 Warm-up: 4 Steady Rounds: 10 Air Squats :30 Row 10 Cossack Squats/Side Lunges...

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6/18/19 Strength Builder

Strength Builder 6/18/19 Pull/Arms A) 4 x 8 Seated Negative Cable Row (Neutral Grip): 10 Cable...

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6/18/19 Power Hour

Power Hour 6/18/19 Warm-up: 3 Steady Rounds: 20 Band Pull Aparts 10 Pause Thrusters (Pause at...

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6/17/19 Circuit Program

Circuit Program 6/17/19 A) 2-4 Rounds: Run 200 m :45-1:00 Handstand Hold 20 Band Pull Aparts 10...

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6/17/19 Power Hour

Power Hour 6/17/19 Warm-up: 3 Steady Rounds: 10/10 S-leg Forward Hops to Balance (non-alt) 1:00...

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6/17/19 Strength Builder

Strength Builder 6/17/19 Push/Core A) 4 x 8 Bench Press: 1:00 Hollow Hold after each set B)  4...

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6/15/19 Power Hour

Power Hour 6/15/19 Warm-up: 3 Steady Rounds: 200 m Run 15 American KB Swings 10 KB Goblet...

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6/15/19 Strength Builder

Strength Builder 6/15/19 Legs/Core A) 3-4 Rounds: 5 Deadlifts 10 KB Goblet Squats 15 GHD Sit-up...

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6/14/19 Power Hour

Power Hour 6/14/19 Warm-up: 3 Steady Rounds: 6 Burpee Tuck Jump 8 Calorie Row 10 DB Thruster 8...

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6/14/19 Strength Builder

Strength Builder 6/14/19 Pull/Arms A) 3-4 Rounds: 6 Pull-ups 8/8 DB Split Row (non-alt) 10...

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6/14/19 Circuit Program

Circuit Program 6/14/19 A) 2-4 Rounds: 6 Burpee Box Jumps 8 Calorie Row 10 DB Thruster 12 Toes 2...

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6/12/19 Strength Builder

Strength Builder 6/12/19 Push/Core A) 3-4 Rounds: 4 Strict Press 10 Alternating S-arm DB Chest...

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6/12/19 Circuit Program

Circuit Program 6/12/19 A) 2-4 Rounds: :20 Ring Dip Hold 20 Banded Good Mornings 15 Hollow Rocks...

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6/12/19 Power Hour

Power Hour 6/12/19 Warm-up: 2 Steady Rounds: 20 Banded Good Mornings :10 Bike Sprint 20 Hollow...

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6/11/19 Strength Builder

Strength Builder 6/11/19 Legs/Arms A) 3-4 Rounds: 4 Back Squat 10 Alternating Plate Overhead...

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6/11/19 Power Hour

Power Hour 6/11/19 Warm-up: 3 Steady Rounds: :20 Ring Dip Hold 10 Scap Pull-ups 12 Overhead...

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6/10/19 Strength Builder

Strength Builder 6/10/19 Pull/Core A) 3-4 Rounds: 8 Hang Power Snatch (starting point above the...

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6/10/19 Circuit Program

Circuit Program 6/10/19 A) 2-4 Rounds: 200 m Row 10 Russian KB Swings 10 KB Goblet Squats 1:00...

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6/10/19 Power Hour

Power Hour 6/10/19 Warm-up: 500 m Row -Then 3 Rounds Not For Time: 10 Russian KB Swings...

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6/8/19 Power Hour

Power Hour 6/8/19 Warm-up: 3 Steady Rounds: 10 Jump Squats 10 Calorie Row 5 Burpee Box Jump A) ...

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6/8/19 Strength Builder

Strength Builder 6/8/19 Push/Core A) 3-4 Rounds: 4 Wall Walk 8 Med Ball Push-ups 12 Alternating...

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6/7/19 Power Hour

Power Hour 6/7/19 Warm-up: 3 Steady Rounds: 3/3 Reverse Lunge to KB S-arm Strict Press (non-alt)...

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6/7/19 Circuit Program

Circuit Program 6/7/19 A) 2-4 Rounds: 6/6 Reverse Lunge to KB S-Arm Strict Press (non-alt) 8...

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6/7/19 Strength Builder

Strength Builder 6/7/19 Legs/Shoulders A) 3-4 Rounds: 8 Sumo Deadlift 10 KB Front Rack Walking...

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6/5/19 Power Hour

Power Hour 6/5/19 Warm-up: 15-12-9: Hollow Rocks Banded Good Mornings S-arm Alternating KB...

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6/5/19 Circuit Program

Circuit Program 6/5/19 A) 2-4 Rounds: 15 Hollow Rocks 15 Banded Good Mornings 12 S-arm...

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6/5/19 Strength Builder

Strength Builder 6/5/19 Pull/Core A) 3-4 Rounds: 18 Alternating Bilateral Cable Seated Row 18...

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6/4/19 Strength Builder

Strength Builder 6/4/19 Push/Arms A) 3-4 Rounds: 12 Push-up Down-dog 12 DB Fly on Floor with Leg...

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6/4/19 Power Hour

Power Hour 6/4/19 Warm-up: 3 Rounds Not For Time: 20 Alternating DB Power Snatch 8/8 S-arm DB...

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6/3/19 Power Hour

Power Hour 6/3/19 Warm-up: 3 Rounds Not For Time: 6/6 Front Rack Forward to Reverse Lunge...

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6/3/19 Strength Builder

Strength Builder 6/3/19 Legs/Core A) 3-4 Rounds: 12 Alternating Front Rack Forward Lunge 8...

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6/3/19 Circuit Program

Circuit Program 6/3/19 A) 2-4 Rounds: 12 Alternating DB Snatch 200 m Run 6/6 Front Rack Forward...

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6/1/19 Power Hour

Power Hour 6/1/19 Warm-up: 3 Rounds Not For Time: :20 Ring Dip Hold 12 Goblet Squat (with...

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6/1/19 Strength Builder

Strength Builder 6/1/19 Pull/Core A) 3-4 Rounds: 8 Strict Pull-up 10/10 S-arm DB Bent-over...

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5/31/19 Strength Builder

Strength Builder 5/31/19 Push/Shoulders A) 3-4 Rounds: 8 Strict Press 10 DB Chest Fly 24...

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5/31/19 Circuit Program

Circuit Program 5/31/19 A) 2-4 Rounds: 12 American KB Swing 1:00 Bike 16 Plank Superman (in a...

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5/31/19 Power Hour

Power Hour 5/31/19 Warm-up: 3 Rounds Not For Time: 12 American KB Swing (70/53/35) :30 Bike 15...

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