Saturday, January 18th, 2020

Workout of the Day: "Mile High" For time: 800 meter run 50 power snatches (75/55) 800 meter run 7 rope climbs 800 meter run 50 bar facing burpees ...

Friday, January 17th, 2020

Workout of the Day: "Speedo" Every 3 minutes x 5 rounds: 21/15 calorie row 15 plate hops 5 thrusters -Building to a heavy thruster weight...

Thursday, January 16th, 2020

Workout of the Day: "Nauseated" In front of a clock set for 12 minutes: 1 minute of double unders 1 minute of dumbbell snatches (50/35) 2 minutes of double unders 2 minutes of dumbbell snatches (50/35) 3 minutes of double unders 3 minutes of dumbbell snatches (50/35) -Compare to 6/4/18 and 6/29/17   Cash out:  :30s on,...

Wednesday, January 15th, 2020

Strength:  Power clean complex x 6 sets: Clean pull + hang power clean + power clean E1:30MOM Cash out:   3 giant sets: 20 barbell good mornings 15 DB bench press 100 meter sled drag -Rest 2 minutes between sets...

Tuesday, January 14th, 2020

Strength:  Back squat waves Set 1:  6 reps @ 74% Set 2:  4 reps @ 80% Set 3:  2 reps @ 86% -3 minute rest Set 4:  6 reps @ 80% Set 5:  4 reps @ 86% Set 6:  2 reps @ 92% -3 minute rest Set 7:  6 reps @ 86% Set 8:  4 reps @ 92% Set 9:  2 reps @ 98%   Workout of...

Monday, January 13th, 2020

Workout of the Day: "Perpetual" EMOM for 30 minutes (6 sets) of: Minute 1 - 6 deadlifts @ 60% of 1RM Minute 2 - 6/4 bar muscle-ups Minute 3 - 10 GHD sit-ups Minute 4 - 8/6 shoot throughs Minute 5 - :40s plank  -Compare to 7/22/19...

Saturday, January 11th, 2020

Workout of the Day: "What a Drag" In teams of 3 with a 17 minute time cap: 12-9-6 rope climbs 100 double unders  80' wheel barrel  -In remaining time after the workout, row for max calories until the clock hits 17:00....

Friday, January 10th, 2020

Strength:  Tempo Front Squat On the minute x 9:  1 tempo front squat Tempo:  3 seconds down, 3 seconds bottom pause, 3 seconds stand Sets 1-3: 60% Sets 4-6:  64% Sets 7-9:  68%   Workout of the Day: "Stairmaster" 30-20-10 Row calories (female row calories are 21-14-7) Dumbbell box step-ups (50/35) Directly into...

Thursday, January 9th, 2020

Strength:  Olympic Cycling On the 2:30 x 6 sets: 3-position power clean Pausing split jerk (drop barbell) Power clean Split Jerk 0:00 - 50% of 1RM C&J 2:30 - 55% 5:00 - 60% 7:30, 10:00, 12:30 - Build to a heavy complex Gymnastics work: Ascending ladder for 7 minutes: 1-2-3-4-5...