Workout of the Day: "Speed Bump" In teams of 3: 2 rounds: 30 bar facing burpees 30 hang squat cleans (95/65) 30 toes to bar 30 thrusters (95/65) Into:  150/100 calorie bike or 150/100 calorie row 2 rounds: 30 bar facing burpees 30 hang squat cleans (115/80) 30 toes to bar 30 thrusters (115/80) Into:  150/100 calorie bike or 150/100...

22 January, 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 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 ...

21 January, 2021 /

Strength/Conditioning: Deadlift + Bike EMOM x 14:  Odd - 3 deadlifts (touch and go) Even - 11/6 calorie bike -Compare to 1/4/19 Workout of the Day: "Pyromania" 7 rounds for time of: 10 sumo deadlift high pulls (75/55) 10 ring dips -Compare to 1/4/18, 9/15/16, and 3/10/16 ...

20 January, 2021 /

Workout of the Day: "Party People" In teams of 3, with one person working and two resting, perform max reps of: 2:00 max pull-ups 2:00 max bench presses (105/65) 2:00 max KB swings (55/35) 2:00 max bench presses (125/75) 2:00 max GHD sit-ups  2:00 max bench presses (145/85) 2:00 max Ski Erg calories 2:00 max bench...

19 January, 2021 /

Strength: Overhead squat positioning 5 sets:  1 pausing overhead squat (10s in bottom) -Percentages will be based off of 1RM snatch 0:00 - 70% 2:00 - 75% 4:00, 6:00, and 8:00 - Build to a heavy. Workout of the Day: "Going Through Changes" For time: 50/40 calorie row 40 front squats (115/75) 30 toes to bar 20 shoulder to overhead (115/75) 10 muscle...

18 January, 2021 /

"Barn Burner" 5 sets of AMRAP 3, resting 3:00 between (27:00 total) AMRAP 3: 50 double unders, 21 bar facing burpees Max power cleans (115/85) -Rest 3:00 AMRAP 3: 50 double unders, 18 bar facing burpees Max power cleans (135/95) -Rest 3:00 AMRAP 3: 50 double unders, 15 bar facing burpees Max power cleans (155/105) -Rest 3:00 AMRAP 3: 50 double unders,...

17 January, 2021 /

Workout of the Day: "Sore Eyes" AMRAP in 20 minutes: 20 wall balls (20/14) to 10/9 ft 20 power snatches (75/55) 20 box jumps (24/20) 20 push presses (75/55) 20/14 calorie row...

15 January, 2021 /

Gymnastics/Strength Conditioning: On the 1:30 x 6 sets: 7-12 kipping handstand push-ups 3 "touch and go" power cleans 0:00 - 70% of 1RM power clean 1:30 - 73% of 1RM power clean 3:00 - 76% of 1RM power clean 4:30, 6:00, 7:30 - Build to a heavy triple for the day Workout of...

14 January, 2021 /

Strength: Box squat E2MOM x 7 sets: 2 box squats Sets 1 & 2 - 60% of 1RM back squat Sets 3 & 4 - 65% of 1RM back squat Sets 5, 6 & 7 - 70% of 1RM back squat   Workout of the Day: "Tabata Mix-Up" On a 15-minute running clock, for max reps: 5 rounds of: 20...

13 January, 2021 /
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