Strength: Strict press Take 6 minutes to build to a heavy set of 3 for today. After the heavy set of 3, do 5 sets at 90% of that weight.  On the 26:00 E2:30MOM x  5 sets: 3 strict press @ 90% of 3RM from today   Strength II: E2:30MOM x 7...

29 July, 2021 /

Workout of the Day: "Poker Face" AMRAP in 5 minutes: Buy-in:  400 meter run Max rounds: 12 front squats (115/85) 6 burpee box jump overs (24/20) -Rest 5 minutes AMRAP in 5 minutes: Buy-in:  400 meter run Max rounds: 9 front squats (135/95) 6 burpee box jump overs (24/20) -Rest 5 minutes AMRAP in 5 minutes: Buy-in:  400 meter run Max rounds: 6...

28 July, 2021 /

Strength: Bench press E2:30MOM x 7 sets: 8 @ 55%, 5 @ 67%, 4 @ 73%, 3 @ 82%, 1 @ 89%, 1 @ 95%, 1 @ 100%, ,  Gymnastics conditioning work: 5 rounds, not for time: 2 rope climbs 8 DB box step-ups (50/35 to 24/20) 12 HSPU   -Compare to 2/5/19 ...

27 July, 2021 /

Workout of the Day: "Full Circle" For time: 1,500 meter row 100 double unders 30/21 calorie Assault bike 100 double unders 1,500 meter row -Compare to 1/22/21, 9/13/19, 5/24/19, and 5/3/18 Cash out: Not for time: 50 GHD sit-ups 50 AbMat sit-ups 50 V-Ups ...

26 July, 2021 /

Strength:  E2:30MOM: Deadlift (9 sets) 10 @ 50%, 8 @ 55%, 6 @ 64%, 5 @ 70%, 4 @ 75%, 3 @ 80%, 3 @ 80%, 3 @ 80%, 3 @ 80% Workout of the Day: "Pins and Needles" AMRAP in 12 minutes: 5 strict pull-ups 10 overhead squats (95/65) 15 deadlifts (95/65)   -Compare to 2/21/20 ...

25 July, 2021 /

Workout of the Day: "Dawg Pound" In teams of two, with only one person working at a time, and alternating rounds, complete 10 rounds each (20 rounds total) of: 3 hang power cleans (185/125) 6 burpees to a plate (45/25) 100 meter run -Compare to 10/4/19...

23 July, 2021 /

Strength: E2MOM x 8 sets: Overhead squats 5-5-5-5-4-3-3-5  Set 1 - 5 @ 60% of 1RM  OHS, Set 2 - 5 @ 60%, Set 3 - 5 reps @ 65%, Set 4 - 5 reps @ 65%, Set 5 - 4 reps @ 73%, Set 6 - 3 reps @79%, Set...

22 July, 2021 /

Gymnastics conditioning work: OTM x 12 (6 rounds): Minute 1 - 40 double unders Minute 2 - 25 ft handstand walk -Compare to 1/22/19   Workout of the Day: "Rain Delay" AMRAP in 15 minutes: 50 meter KB farmer carry (55/35) 12 toes to bar 9 box jumps (24/20)  6 HSPU -E3MOM run 100 meters. Start the workout with a 100 meter run. ...

21 July, 2021 /

Strength: E3:30MOM:  Back squats 8-8-8-8 Set 1 - 8 @ 62% of 1RM back squat, Set 2 - 8 @ 67%, Set 3 - 8 @ 71%, Set 4 - 8 @ 76%   Strength II: E2:30MOM: Front squats 5-5-5-5 Set 1 - 5 @ 60% of 1RM front squat, Set...

20 July, 2021 /
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