<?xml version="1.0" encoding="UTF-8"?><rss xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:atom="http://www.w3.org/2005/Atom" version="2.0"><channel><title><![CDATA[Escalate Fitness]]></title><description><![CDATA[Escalate Fitness]]></description><link>https://www.escalatenj.com/blog</link><generator>RSS for Node</generator><lastBuildDate>Wed, 17 Jun 2026 20:14:24 GMT</lastBuildDate><atom:link href="https://www.escalatenj.com/blog-feed.xml" rel="self" type="application/rss+xml"/><item><title><![CDATA[3/23/26 - 3/28/26]]></title><description><![CDATA[Monday 3/23/26 Movement Prep/Activation: 2:00 Row -into- 3 Sets 25ft Lizard Crawl 5 Single Arm Dumbbell Thrusters (light) 10 Deadbugs 5 Scap Pull Ups 5 Ring Rows 3 Back Squats (PVC-empty bar) Back Squat 1x1 Build up to a 1RM Back Squat "Jackie" 1000m Row 50 Thrusters (45/35) 30 Pull Ups (Score by Time) Tuesday 3/24/26 Movement Prep/Activation: Banded 7s -into- 7:00 AMRAP 30-second Jump Rope 5 Half Kneeling Dumbbell Press (each/light) 5 Single Arm Upright Rows (each/light) 5 Single Arm...]]></description><link>https://www.escalatenj.com/post/3-23-26-3-28-26</link><guid isPermaLink="false">69c0744b0160b7de31523f6e</guid><pubDate>Sun, 22 Mar 2026 23:06:12 GMT</pubDate><dc:creator>The Fieldhouse</dc:creator></item><item><title><![CDATA[3/2/26 - 3/7/26]]></title><description><![CDATA[Monday 3/2/26 Warm Up 9:00 AMRAP 30-second Easy Air Bike 10 Cossack Squats 5 Hanging Knee Raises 10 Deadbugs 3 Empty Bar Back Squats BACK SQUAT Every 2:00 × 3 sets 3 Back Squats @65% Bluey and Bingo Every 4:00 (5 sets) 12/10 Calorie Air Bike 12 Dumbbell Front Squats (50s/35s) 12 Toes to Bar (Score each set for Time) Tuesday 3/3/26 Warm Up 3 Rounds 45-second Easy Row 8 Glute Bridges 8 Box Step Ups 4 Up Downs 15-second Knee Plank DEADLIFT Every 2:00 × 3 sets 3 Deadlifts @65% For Real Life!...]]></description><link>https://www.escalatenj.com/post/3-2-26-3-7-26</link><guid isPermaLink="false">69a4e22051b11cfaff0042b3</guid><pubDate>Mon, 02 Mar 2026 01:12:23 GMT</pubDate><dc:creator>The Fieldhouse</dc:creator></item><item><title><![CDATA[2/23/26 - 2/28/26]]></title><description><![CDATA[Monday 2/23/26 [Closed] Movement Prep/Activation: 2 Rounds: 30-second Easy Bike 20 Single Unders 3 Clean Deadlifts 3 Hang Muscle Cleans (PVC/empty bar) 3 Front Squats (PVC/empty bar) 3 Push Press (PVC/empty bar) 3 Up Downs Power Clean and Push Jerk Every 1:00 (8:00) 1 Power Clean + Push Jerk @ RPE 5-6 Chicken Noodle Soup 21-18-15-12-9-6 Dumbbell Push Press (50s/35s) 63-54-45-36-27-18 Double Unders (Scored by Time) Tuesday 2/24/26 Movement Prep/Activation: 9:00 AMRAP 30-second Easy Air Bike 10...]]></description><link>https://www.escalatenj.com/post/2-23-26-2-28-26</link><guid isPermaLink="false">699baef233aebccb486ae7c1</guid><pubDate>Mon, 23 Feb 2026 01:45:48 GMT</pubDate><dc:creator>The Fieldhouse</dc:creator></item><item><title><![CDATA[2/16/26 - 2/21/26]]></title><description><![CDATA[Monday 2/16/26 Movement Prep/Activation: 2 Rounds 5 Dynamic Air Squat 10 Glute Bridges 10 Single Arm Suitcase Dumbbell Deadlifts (each/light) 3 Inchworms with Double Push Up -then barbell: 2 Rounds 3 Empty Bar Back Squats 3 Tempo Back Squats (3 sec down) Every 2:00 x 4 sets 3 Back Squats @70% Alpine Skiing 12:00 AMRAP 10-20-30-40-50... Air Squats 5-10-15-20-25... Single Arm Devil Press (50/35) (Scored by Total Reps) (KG conv: 22.5/15 DB) Tuesday 2/17/26 Movement Prep/Activation: 2 Rounds 1:00...]]></description><link>https://www.escalatenj.com/post/2-16-26-2-21-26</link><guid isPermaLink="false">699337a0159d7fac96413bf4</guid><pubDate>Mon, 16 Feb 2026 15:37:02 GMT</pubDate><dc:creator>The Fieldhouse</dc:creator></item><item><title><![CDATA[2/9/26 - 2/14/26]]></title><description><![CDATA[Monday 2/9/26 Movement Prep/Activation: 2 Rounds: 30-second Easy Bike 8 Cossack Squats 3 Clean Deadlifts 3 Hang Muscle Cleans (With PVC / empty bar) 3 Front Squats (With PVC / empty bar) 3 Push Press (With PVC / empty bar) 3 Up Downs (With PVC / empty bar) Sprinkles on my Cupcake **FREEDOM (RX):** 7:00 AMRAP 50/40 Calorie Air Bike Max Clean and Jerks (135/95) (Scored by Reps) **INDEPENDENCE (Intermediate):** 7:00 AMRAP 40/32 Calorie Air Bike Max Clean and Jerks (115/80) **LIBERTY...]]></description><link>https://www.escalatenj.com/post/2-9-26-2-14-26</link><guid isPermaLink="false">6988d41968f63e9f23a11cf0</guid><pubDate>Sun, 08 Feb 2026 18:34:36 GMT</pubDate><dc:creator>The Fieldhouse</dc:creator></item><item><title><![CDATA[1/26/26 - 1/31/26]]></title><description><![CDATA[Monday 1/26/26 Movement Prep/Activation: 8:00 AMRAP 30-second Machine 8 Box Step Ups 5 Dynamic Squat Stretches 10 Glute Bridges 10 Deadbugs 4 Deadlifts (empty bar- build in weight, stay under 50%) Workout Prep: 2 Set 5 Wall Balls 2 Box Jump Overs Rest :45 Every 2:00 × 4 sets 3 Deadlifts @ 75% Engine Company 4 Sets: 20 Wall Balls (20/14) 10 Box Jump Overs (24/20) 10 Wall Balls (20/14) 5 Box Jump Overs (24/20) -rest 2:00 between sets- (Scored by Time) Cool Down 3-5 minutes of easy cardio (this...]]></description><link>https://www.escalatenj.com/post/1-26-26-1-31-26</link><guid isPermaLink="false">6976b10fd87a58890160ad09</guid><pubDate>Mon, 26 Jan 2026 00:19:29 GMT</pubDate><dc:creator>The Fieldhouse</dc:creator></item><item><title><![CDATA[1/19/26 - 1/24/26]]></title><description><![CDATA[Monday 1/19/26 Movement Prep/Activation: 7:00 AMRAP 4x50ft Shuttle Runs 10 Banded Pass Throughs 5 Dynamic Squat Stretches 10 Cossack Squats 4 PVC - empty bar Muscle Snatch 4 PVC - empty bar Overhead Squats -into- 2:00 Build up to opening weight CYCLING (SNATCH) Every 1:00 (10:00) 2 Touch-and-Go Power Snatch + 2 Overhead Squat @ RPE 6–7 Constantly Varied 25x50ft Shuttle Runs OR 38/30 Cal Echo Bike OR 50/40 Cal Ski/Row 50 Wall Balls (20/14) 50 V-Ups 50 Wall Balls (20/14) 25x50ft Shuttle Runs OR...]]></description><link>https://www.escalatenj.com/post/1-19-26-1-24-26</link><guid isPermaLink="false">696d97a7322ac077fef9a9fd</guid><pubDate>Mon, 19 Jan 2026 02:40:15 GMT</pubDate><dc:creator>The Fieldhouse</dc:creator></item><item><title><![CDATA[1/12/26 - 1/16/26]]></title><description><![CDATA[Monday 1/12/26 Movement Prep/Activation: 10:00 AMRAP 30-second Machine 10 Beat Swings 5 Hanging Knee Raises 5 empty bar Deadlifts (build in weight, stay under 50%) 4 PVC Front Squats 3 PVC Overhead Squats 4 Up Downs Deadlift 4x5 Every 2:30 × 4 sets 5 Deadlifts @ 65% Little House on the Prairie 30 Toes to Bar 30 Back Squats (95/65) 30 Burpees -Rest 1:00- 20 Toes to Bar 20 Front Squats (115/80) 20 Burpee to Bar -Rest 1:00- 10 Toes to Bar 10 Overhead Squats (135/95) 10 Bar Facing Burpees (Scored...]]></description><link>https://www.escalatenj.com/post/1-12-26-1-16-26</link><guid isPermaLink="false">696405cbf5f677155671bb46</guid><pubDate>Sun, 11 Jan 2026 20:27:50 GMT</pubDate><dc:creator>The Fieldhouse</dc:creator></item><item><title><![CDATA[1/5/26 - 1/9/23]]></title><description><![CDATA[Monday 1/5/26 Warm Up 10:00 AMRAP 1:00 Bike / Run 5 Dynamic Squat Stretch 25ft Lizard Crawl 3 Tempo Back Squats (empty then build) 10 Deadbugs Back Squat Build up to a 1RM Wall Balls Strike Back 3 Rounds 25/20 Cal Echo Bike or 33/26 Cal Row 25 Wall Balls (20/14) 25 V-Ups Tuesday 1/6/26 Warm Up 8:00 AMRAP 1:00 Easy Row / Bike 4 Up Downs 8 Banded Pass Throughs 4 Empty Bar Strict Press (then build) 10 Air Squats Strict Press Build up to a 1RM Hangover Remedy Every 1:00 (:30/:30) for 16:00 Odd...]]></description><link>https://www.escalatenj.com/post/1-5-26-1-9-23</link><guid isPermaLink="false">695ae245db38cd5b6e663caa</guid><pubDate>Sun, 04 Jan 2026 22:02:50 GMT</pubDate><dc:creator>The Fieldhouse</dc:creator></item><item><title><![CDATA[Saturday 1/3/2025]]></title><description><![CDATA[Warm Up 10:00 AMRAP 1:00 Bike / Ski / 2 Laps Run (Turf) :30 Jump Rope 8 Roll n Reach 10 Banded Pass Thru 3 Muscle Cleans + 3 Push Press 5 Barbell Good Mornings Dry January 3 Rounds 500/400M Row or Ski l 30/24 Cal Echo 2x Cindy (5 Pull Ups / 10 Push Ups / 15 Air Squats) -Rest 5:00- 3 Rounds 250/200M Row or Ski 50 Double Unders / 100 Single Unders 8 Clean and Jerks (135/95)]]></description><link>https://www.escalatenj.com/post/saturday-1-3-2025</link><guid isPermaLink="false">69584cfbbd1cfb4bde76ff0a</guid><pubDate>Fri, 02 Jan 2026 22:56:32 GMT</pubDate><dc:creator>The Fieldhouse</dc:creator></item><item><title><![CDATA[12/29/25 - 1/2/26]]></title><description><![CDATA[Monday 12/29/25 Warm Up 20 Single Unders 6 Hand Release Push Ups 6 Step Ups 4 Ring Rows 8 Scap Pull Ups Champagne Toast 10 Rounds 30 Double Unders / 60 Single Unders 10 Push Ups -rest 5:00- 10 Rounds 10 Box Step Ups (20") 5 Strict Pull Ups *Score is time for each workout Tuesday 12/30/25 Warm Up 2 Rounds 1:00 Ski/Row 1:00 Bike/Run 10 Glute Bridges 10 Front to Back Leg Swings (each) 25 to 26 Teams of 2: P1: 20 Cal Ski/Row P2: 25 Cal Bike / 250M Run Wednesday  12/31/25 Warm Up 10:00 AMRAP :30...]]></description><link>https://www.escalatenj.com/post/12-29-25-1-2-26</link><guid isPermaLink="false">6951826e82b426413643c675</guid><pubDate>Sun, 28 Dec 2025 19:25:07 GMT</pubDate><dc:creator>The Fieldhouse</dc:creator></item><item><title><![CDATA[Saturday 12/27/25]]></title><description><![CDATA[Warm Up 10:00 AMRAP 1:00 Bike / Ski / 2 Laps Run (Turf) :30 Jump Rope 8 Roll n Reach 10 Banded Pass Thru 3 Muscle Cleans + 3 Push Press 5 Barbell Good Mornings 4 Hang Power Snatches New Years Countdown 12:00 Time Cap 3 Rounds 400M Run 10 Power Snatches (135/95) -Rest in remaining time- 12:00 Time Cap 3 Rounds 250M Row or Ski 50 Double Unders / 100 Single Unders 10 Clean and Jerks (135/95) -Rest in remaining time-]]></description><link>https://www.escalatenj.com/post/saturday-12-27-25</link><guid isPermaLink="false">694e9308103da5c23b8cadaf</guid><pubDate>Fri, 26 Dec 2025 13:52:32 GMT</pubDate><dc:creator>The Fieldhouse</dc:creator></item><item><title><![CDATA[12/22/25 - 12/26/25]]></title><description><![CDATA[Monday 12/22/25 Warm Up Banded 7s -into- 8:00 AMRAP :30 Bike or Ski 5 Kip Swings 5 Push Ups 6 Ring Rows / 3 Strict Pull Ups 6 Light American KB Swings Push Pull Pump 5 Sets (Every 3:00) 10 Dumbbell Bench Press 8 Strict Pull Ups Silver Bells 20 Min EMOM(:50/:10) 12-15 Burpees 12-15 Cal Ski 18-20 American KB Swings 12-15 Cal Echo Bike Tuesday 12/23/25 Warm Up 10:00 AMRAP 1 Lap Run (Turf) 25ft Alternating Lunges 25ft Lizard Crawl 8 Roll n Reach 10 Pass Thru 8 Alt V-Ups Reindeer Games 35:00 AMRAP...]]></description><link>https://www.escalatenj.com/post/12-22-25-12-26-25</link><guid isPermaLink="false">6948647393dd8b221e6ca703</guid><pubDate>Sun, 21 Dec 2025 21:22:31 GMT</pubDate><dc:creator>The Fieldhouse</dc:creator></item><item><title><![CDATA[Saturday 12/20/25]]></title><description><![CDATA[Polar Express Teams of 3 3 Rounds for Time: A) 150 / 120 Cal Row or Ski | Max Plank | Rest B) 90 DB Snatches | Max Sit Ups | Rest C) 60 Burpees over DB | Max V-Ups | Rest Round 1 - ABC Round 2 - BCA Round 3 - CAB Ex: Partner 1: Row or Ski Partner 2: Plank Partner 3: Rest Switch at any point until calories are completed and then move onto B]]></description><link>https://www.escalatenj.com/post/saturday-12-20-25</link><guid isPermaLink="false">694692473b8b6eb4129b13df</guid><pubDate>Sat, 20 Dec 2025 12:10:51 GMT</pubDate><dc:creator>The Fieldhouse</dc:creator></item><item><title><![CDATA[12/15/25 - 12/19/25]]></title><description><![CDATA[Monday 12/15/25 Warm Up 8:00 AMRAP :30 Bike or Ski 10 Empty Bar Strict Press 10 Shoulder Taps 5 Bench Press (empty bar - build in weight) 10 Banded Pull Aparts Bench Press 4X8 4 Sets 8 Bench Press -build across sets by feel- -Rest 1:00 - 2:00 btwn sets- Pump n Run 3 Sets 10 Strict Press  30/24 Cal Echo | 500/400M Ski | 500/400M Row 15 Push Jerk -Rest 2:00 btwn sets- (Scored by time each set) Tuesday 12/16/25 Warm Up 8:00 AMRAP 4x 25ft Shuttle Run 10 Supermans 10 Alt V-Ups 6 Walking Lunges 10...]]></description><link>https://www.escalatenj.com/post/monday-12-15-25</link><guid isPermaLink="false">693f1e2b3557d3f0b4735ed0</guid><pubDate>Sun, 14 Dec 2025 20:30:15 GMT</pubDate><dc:creator>The Fieldhouse</dc:creator></item><item><title><![CDATA[Saturday 12/13/25]]></title><description><![CDATA[Teams of 3 3 Rounds for Time: A) 140 / 120 Cal Row | Max Plank | Rest B) 90 DB Snatches | Max Sit Ups | Rest C)  60 Burpes over DB | Max V-Ups | Rest Round 1 - ABC Round 2 - BCA Round 3 - CAB Ex: Partner 1: Rowing Partner 2: Plank Partner 3: Rest Switch at any point until calories are completed and then move onto B]]></description><link>https://www.escalatenj.com/post/saturday-12-13-25</link><guid isPermaLink="false">693b2d2f055df7302e8eb734</guid><pubDate>Fri, 12 Dec 2025 22:00:29 GMT</pubDate><dc:creator>The Fieldhouse</dc:creator></item><item><title><![CDATA[Friday 12/12/25]]></title><description><![CDATA[Warm Up 2:00 Light Jog 3x 10 Heel Rocks :30 Jump Rope 5 Roll n Reach 5 Downward Dog to Cobra 10 Scorpion Twists 5 Air Squats Hop Scotch Option 1 15 Air Squats 50 Double Unders / 100 Single Unders 15 Air Squats Option 2 10 Air Squats 40 Double Unders / 80 Single Unders 10 Air Squats Mini Pump - Lower Pull 5 Sets: 8 Split Stance Dumbbell RDL (each side) -Rest :30- 16 Dumbbell Farmers Walking Lunge Steps (8 Each) -Rest 1:00 btwn sets-]]></description><link>https://www.escalatenj.com/post/friday-12-12-25</link><guid isPermaLink="false">6934c2e157f9a8b2351fcf09</guid><pubDate>Fri, 12 Dec 2025 02:00:35 GMT</pubDate><dc:creator>The Fieldhouse</dc:creator></item><item><title><![CDATA[Thursday 12/11/25]]></title><description><![CDATA[Warm Up 8:00 AMRAP 4x 25 Ft Shuttle Runs :30 Row :30 Ski :30 Echo 10 Box Step Ups Recess 6 Rounds (45:00) (1:00 / :15 Intervals) 10-12 Cal Row 50ft Sled Push / Pull 10-12 Cal Echo Bike Max Shuttle Runs 10-12 Cal Ski Max Box Jumps]]></description><link>https://www.escalatenj.com/post/thursday-12-11-25</link><guid isPermaLink="false">693749820321a3f7e0803ec8</guid><pubDate>Thu, 11 Dec 2025 02:00:41 GMT</pubDate><dc:creator>The Fieldhouse</dc:creator></item><item><title><![CDATA[Wednesday 12/10/25]]></title><description><![CDATA[Warm Up 10:00 AMRAP 10 Banded Pass Throughs 5 Dynamic Squat Stretch 5 Empty Bar Muscle Cleans 5 Empty Bar Front Squats 5 Empty Bar Push Press 20 Single Unders -into- 3 Sets: 2 Clean and Jerks (singles, build across sets to starting weight) Strength 5 Sets (2:00 Each) 2 Clean &#38; Jerks (75-80%) Spud For Time: 1-2-3-4-5-5-4-3-2-1 Power Cleans (185/125) Perform 30 Double Unders / 60 Single Unders after each set Target Time:  9:00 - 14:00]]></description><link>https://www.escalatenj.com/post/wednesday-12-10-25</link><guid isPermaLink="false">69374872d46d504c9a9e51c3</guid><pubDate>Wed, 10 Dec 2025 02:00:40 GMT</pubDate><dc:creator>The Fieldhouse</dc:creator></item><item><title><![CDATA[Tuesday 12/9/2025]]></title><description><![CDATA[Warm Up 8:00 AMRAP :30 Machine (Echo / Ski) 5 Inchworms 10 Scapular Push Ups 5 Hand Release Push Ups 10 Alternating V-Ups 5 Scap Pull Ups Musical Chairs 15:00AMRAP 3 Wall Walks 12 Dumbbell Bench Press (50s/35s) 15 Abmat Sit Ups *Aim for 4-6 Rounds Accessories (Core / Gymnastics) 8:00 EMOM Level 1: :30 Elbow Plank Hold 7-10 Ring Rows Level 2: :30 Ab Rollers (Ab Roller or Barbell) 6-8 Strict Chin Ups Level 3: :30 Ab Rollers (Ab Roller or Barbell) 10 Strict Chin Ups]]></description><link>https://www.escalatenj.com/post/tuesday-12-9-2025</link><guid isPermaLink="false">6937019dd4d07cc70cc65da8</guid><pubDate>Tue, 09 Dec 2025 02:00:24 GMT</pubDate><dc:creator>The Fieldhouse</dc:creator></item></channel></rss>