Strength: Back squat EMOM x 20:00: 3 reps @ 80% of bodyweight -2 seconds descent and explode up Workout of the Day:   "Cindy Who?" AMRAP in 15 minutes: 5/3 strict pull-ups 10 elevated push-ups (3/2 45# plates) - feet on plates 15 med ball cleans (20/14) 200 meter run ...

22 March, 2021 /

Strength/Skill: E3MOM x 5 sets: 1 pausing back squat (2s in the bottom of the squat) 2 back squats *After each set:  30% of max strict handstand push-ups Workout of the Day: "Stairway to Heaven" Four rounds for time of: 200 meter run 12 burpees 1 rope climb -Compare to 6/17/20, 1/8/20, and 3/27/17 ...

01 December, 2020 /

Strength: Back squat 10-8-6-4-2 E3MOM x 5 sets: 10 reps @ 67% of 1RM back squat 8 reps @ 74% of 1RM back squat 6 reps @ 80% of 1RM back squat 4 reps @ 85% of 1RM back squat 2 reps - 90% of 1RM back squat Workout of the Day: "Hat Trick" AMRAP in 15 minutes: 3 calorie...

23 November, 2020 /

Strength: Back squat 10-8-6-4-2 E3MOM x 5 sets: 10 reps @ 65% of 1RM back squat 8 reps @ 72% of 1RM back squat 6 reps @ 78% of 1RM back squat 4 reps @ 83% of 1RM back squat 2 reps - 88% of 1RM back squat Row conditioning: OTM x 10 Minute 1 – 15/12 calories Minute 2 – 15/12 calories Minute 3 – 15/12 calories Minute 4 – rest Minute 5 – 15/12 calories Minute 6 – 15/12 calories Minute 7 – 15/12 calories Minute 8 – rest Minute 9 – 20/15 calories Minute 10 – 20/15 calories -Compare to...

16 November, 2020 /

Strength: OTM x 10: 1 front squat 3 back squats -Barbell is loaded at 69% of 1RM front squat for all repetitions.   Workout of the Day: "KB Annie" 50-40-30-20-10 KB swings (55/35)Sit-ups -Compare to 5/19/15 ...

28 May, 2020 /

Strength: OTM x 10: 1 front squat 3 back squats -Barbell is loaded at 67% of 1RM front squat for all repetitions.   Conditioning: EMOM x 9 (3 rounds): Min 1:  15/10 calorie bike, row, or ski Min 2:  15/10 DB push-ups (w/ one DB and alternating hands) Min 3:  10...

21 May, 2020 /

Strength: OTM x 10: 1 front squat 3 back squats -Barbell is loaded at 65% of 1RM front squat for all repetitions.   Conditioning: EMOM x 8: Odd minute:  12 wallballs + max bodyweight deadlifts Even minute:  Rest ...

12 May, 2020 /

Strength OTM x 10: 1 front squat and 3 back squats -Barbell is loaded at 63% of 1RM front squat for all repetitions.   Gymnastics work 3 rounds:  1:00 light bike or row 2 bar muscle-ups 3 CTB pull-ups 4 TTB ...

04 May, 2020 /

Strength:  Back squat - Build to a heavy set of 5   Workout of the Day:  "Taco Bell" AMRAP in 9 minutes: 35 double unders 25 air squats 15 KB swings (55/35)...

16 December, 2019 /

Strength:  Back squat 5 reps @ 70% 4 reps @ 75% 3 reps @ 80% 1 rep @ 84% 1 rep @ 87% 1 rep @ 90% -Rest as needed between sets   Row conditioning: 8 rounds for max calories of: Row 45 seconds, rest 15 seconds Row 30 seconds, rest 30 seconds Row 15 seconds, rest 45 seconds -There is no rest between rounds. -Compare...

21 October, 2019 /
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