Fitness

Workout 8 min EMOM 12 Wall Balls (20lb) 2o min EMOM 10 cal rower   8 cal Assault Runner 10 cal Assault Bike Rotate each minute 6 rounds 200 m sprints on the rower 2 min rest

Active Recovery Shoulder Stability and Mobility Pec Fly Stretch  1 x 8 (5lb dumbbell) Banded Face Pulls 1 x 20 (15lb band) Banded Angels 1 x 10 (15lb band) 1-arm KB shoulder press 2 x 8 – each arm w/ 25lb kb KB Front Rack Carry 1 x 100m (25lb kb in front-rack in each…

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Using oddly shaped objects, slam balls, and wall balls, we complete a well-balanced routine that creates strength throughout the body and conditions the lungs. 

Mondays are for deadlifting and squatting. At least they are while we are focusing on raw strength. We also added a rowing EMOM to cap off this long session.

Increasing muscle endurance is no easy task. It takes dedication and an ability to suffer through a little pain while exercising in a state of increased lactic acid. EMOMs and AMRAPs are good routines to increase lactate thresholds.

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Strength Deadlifts 1 x 10 @ 135lb 1 x   5 @ 50% 1 x   3 @ 75% 1 x   3 @ 80% 1 x   2 @ 85% 1 x   2 @ 90% 1 x   1  @ 95% Workout 18min AMRAP 18cal Assault Bike 15 Wall Balls (20lb) 12 Dumbbell Snatches (6 each arm @ 50lb)…

Active Recovery Do some light accessory work, or play a pickup game of basketball or another sport like volleyball.

Strength Clean and Jerks 1 x 2 @ 50% 1 x 2 @ 60% 1 x 2 @ 75% 5 x 2 @ 80% Workout 16 Min EMOM 10 Thrusters at 75lb If you cannot hold thrusters for every round alternate with push presses, push-ups, or some other exercise of your choosing.