Strength: Bench press E2MOM x 6 sets: 15 @ 40%, 12 @ 46%, 8 @ 55%, 6 @ 61%, 6 @ 61%, 6 @ 61% Gymnastics Skill Work: Ring or Bar Muscle Up practice 5 rounds, not for time: 40% max ring or bar muscle-ups 200 meter recovery run between sets -Compare to...

27 August, 2021 /

Strength: Bench press E2:30MOM x 7 sets: 10 @ 55%, 7 @ 63%, 5 @ 71%, 4 @ 79%, 4 @ 79%, 4 @ 79%, 4 @ 79% Workout of the Day:   "Bike, Pull, and Lunge" EMOM x 15 minutes: Min 1:  17/9 calorie Assault bike Min 2:  15 pull-ups Min 3:  10 alternating front rack reverse lunges...

08 August, 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 /

Strength: Bench press E2:30MOM x 9 sets: 8 @ 55%, 6 @ 67%, 4 @ 73%, 2 @ 79%, 2 @ 85%, 2 @ 85%, 2 @ 85%, 2 @ 85%, 2 @79% Cash out:  EMOM x 15: Min 1 - 10 KB step-ups (55/35) to a 20/16 box Min 2 - 12/8...

11 July, 2021 /

Strength: Bench press E2:30MOM x 7 sets: 8 @ 55%, 6 @ 67%, 4 @ 76%, 3 @ 82%, 3 @ 82%, 3 @ 82%, 3 @ 82% Workout of the Day: "Seven Gates" Seven sets of 1 minute of work/1 minute of rest: 10/8 calorie row AMRAP HSPU ...

01 July, 2021 /

Gymnastics conditioning: On the 1:30 x 7: 1 set of strict HSPU   -Compare to 6/25/20     Strength: Bench press E2:30MOM x 7 sets: 10@55%, 7@63%, 5@71%, 4@79%, 4@79%, 4@79%, 4@79% ...

15 June, 2021 /

Strength: Bench press E2:30MOM x 6 sets: 10@50%, 8@60%, 6@67%, 6@73%, 6@73%, 6@73% Running work:    Three rounds:  Run 400 meters, rest 1 minute, run 200 meters, rest 30 seconds, run 100 meters. Rest 2 minutes between rounds.    -Compare to 6/17/20, 1/8/20, 9/26/18 and 3/28/17 ...

03 June, 2021 /

Strength: Bench press E2:30MOM x 5 sets: 10 @ 50%, 8 @ 58%, 6 @ 65%, 4 @ 70%, 4 @ 70% Workout of the Day: "Rinse and Repeat Backwards" For time: 25 pull-ups 50 push-ups 100 air squats -Rest 3 minutes 100 air squats 50 push-ups 25 pull-ups ...

18 May, 2021 /

Strength  Bench press E2:30MOM x 5 sets: 10 @ 50%, 8 @ 58%, 8 @ 65%, 8 @ 65%, 8 @ 65% Skill work: E2MOM x 5 sets: 8 ring dips -Pause at the top of each rep Workout of the Day: "Another One Bites the Dust" AMRAP in 10 minutes: 200 meter run 7 pull-ups 14...

02 May, 2021 /

Strength I E2:30MOM: Bench press 5x10 10 @ 50%, 10 @ 58%, 10 @ 63%, 10 @ 63%, 10 @ 63% Strength II E2MOM: DB bench press 4x15 -Athlete's choice to build in weight or stay the same across Workout of the Day: "Rockstar" 4 rounds for max reps of: :40s work/:20s rest and rotate...

25 April, 2021 /
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