Every minute, on the minute for 12:00 complete the following: Deadlift X 3 @ 85% of 1 rep max – if you do not know your 1RM, select a weight that is very heavy, yet manageable Lateral Jump over Deadlift barbell X 5 (total) Push Up X 10 Rest for remainder of minute Rest 10:00, then complete the following for time: Run 1 mile 25 Pull Ups 25 Air Squat […]

Congratulations to all the PR Fitness women who raced in Saturday’s “Go Girl Triathlon”.  Everyone did great and had loads of fun.  Sherry C., one of our “remote” athletes who follows our online workouts placed 3rd in her age group.  Well done ladies!  Check out our Facebook page for pictures.  If you have additional pictures, send ‘em my way: [email protected] Overhead – 5, 3, 3, 3.  Max loads in 15:00.  […]

Strict Shoulder Press: 5, 3, 3, 3 – Max loads in 15:00 time limit Rest, then: For time complete 30, 25, 20, 15, 10, 5 reps of: Sumo Deadlift High Pull – Men @ 95#, Women @ 65# Jump and Touch – hitting a target that is 18″ above max reach, 14″ for women Sit Up

Calling all PR Fitness athletes (and anyone who reads this site)!  I’ve thrown down a challenge, who’s in?  Yoga for Functional Movement and Performance click HERE to read more and accept the challenge. 5 rounds for time of: Power Clean X 5 @ max load you can manage Farmers Walk X 50 meters @ max load you can manage Mobility work to follow…

6 rounds, not for time: Renegade Rows X 5 – Men @ 35#, Women @ 20# Kettlebell Floor Press X 10 – Men @ 35#, Women @ 20# Tire drag X 10 meters Weighted Sit Up X 10 – Men @ 45#, Women @ 25# Hip Mobility Drill – hold each for approximately 10 seconds: Yoga Squat, Pigeon Stretch Rest 10:00, then 3 rounds of: Kettlebell Slasher to Halo X […]

Zercher Squat: 5, 3, 3, 3 – 15:00 time limit Rounds in 15:00 of: Pull Up X 5 Push Up X 10 Squat X 15 Knees to Elbows X 10 Burpee X 5 Who is “Grok”?  Click HERE.

Upcoming Race – Who’s In?  Click HERE to learn more. 15:00 time limit to complete: Deadlift X 5, 3, 3, 3 Short rest, then – Max rounds in 15:00 of: Double Unders X 20 Overhead Walking Lunge X 5 (each leg) – Men @ 45#, Women @ 25# 10 meter Shuttle Run X 5 (10 meters down, 10 meters back = 1 round.  Touch the line on the ground each […]

For Time: Overhead Squat X 10 – Women @ 65#, Men @ 95# Pull Up X 1 Run 200 meters Overhead Squat X 9 Pull Up X 2 Run 200 meters Overhead Squat X 8 Pull Up X 3 Run 200 meters …. Overhead Squat X 1 Pull Up X 10 Run

For Time: Run 1 mile Front Squat X 5 – Men @ 135#, Women @ 95# Run 1200 meters Front Squat X 10 Run 800 meters Front Squat X 15 Run 400 meters Front Squat X 20 Post workout, we will be doing some extended mobility work and stretching – be there!

So much sand(bag), you will think you are at the beach… For all Sandbag work, Men @ 60#, Women @ 40# 5 Rounds: Sandbag Run X 100 meters Sandbag Get Up X 3 each side Sandbag Clean + Squat X 5 each side (do not drop or throw the bag down, control it all the way to the deck!) Sandbag Shoulder to Shoulder Press X 5 each side Sandbag Zercher […]