Strength:   Bench press 3-3-3-3-3-3-3-3 *New set every 90 seconds @ 80% across.  Workout of the Day: “Helen Got Benched” 3 rounds for time: 400 meter run 21 bench press (135/95) 12 pull-ups...

21 October, 2020 /

StrengthBench press 2-2-3-3-3-3-3-3*New set every 90 seconds @ 80% across.  Strength/Skill 5 rounds based on athlete's specific percentages: 35% of max bar muscle-ups+3 power cleans Rest 2:00 between sets. Set 1:  35% of max bar MU + 3 power cleans @ 73% of 1RM Set 2:  35% of max bar MU + 3 power...

07 October, 2020 /

Strength: Bench press 2-2-2-2-3-3-3-3 *New set every 90 seconds @ 80% across.  Aerobic Capacity Work: 8 x (30 seconds at moderate intensity, 15 seconds rest), record total distance, rest 1 minute. 4 x (1 minute at above speed, 15 seconds rest), record total distance, rest 1 minute. 2...

29 September, 2020 /

Strength: Bench press 2-2-2-2-2-2-3-3 *New set every 90 seconds @ 80% across.  Workout of the Day: "Topo Chico" In teams of two, alternate rounds, until 8 rounds are completed (4 each) for time of: 100 ft. lunge walk 25 hand release push-ups 20 alternating dumbbell snatches (50/35) ...

23 September, 2020 /

Strength: Bench press + power clean EMOM x 6: Min 1 - 3 bench press (80%) Min 2 - 3 power cleans (80%) -Rest 1 minute EMOM x 6: Min 1 - 5 bench press (75%) Min 2 - 5 power cleans (75%)Workout of the Day: "Wedding March" With a partner and...

22 June, 2020 /

Strength/gymnastics:  OTM x 10 (5 rounds): Even:  25' handstand walk Odd:  7 bench press Workout of the Day: "Blinding Lights" AMRAP in 7 minutes: 3 muscle snatches (@50-55% of 1RM power snatch) 8/5 ring dips 10 toes to bar ...

18 June, 2020 /

Strength/conditioning: 5 rounds of: Max unbroken bench press (male - BW, female - 2/3 BW) Broad jump - 50 feet -Rest 90 seconds between roundsCash out: EMOM x 15: Min 1 - 10 KB step-ups (55/35) to a 20/16 box Min 2 - 12/8 dips (ring or...

08 June, 2020 /

Strength/conditioning:  Bench and bike E3MOM x 5:3 bench press (climbing each round) 13/8 calorie bike -Must go immediately from bench to bike -Compare to 12/7/18 Run conditioning: 4 rounds:  4 minutes of work, 1 minute of rest Score is total distance. ...

02 June, 2020 /

Strength:  Bench press 5 x 5 (across) AHAP (E3MOM)  Workout of the Day: "Tabata Mix-Up" On a 15-minute running clock, for max reps: 5 rounds of: 20 seconds of pull-ups, 10 seconds of rest 20 seconds of push-ups, 10 seconds of rest Then, 5 rounds of: 20...

12 March, 2020 /

Strength:  Bench press Take 15-20 minutes to work to a 2RM, then 5 sets of 7 E2:30MOM @ 70% of 1RM Row conditioning:  2000 meter tempo row 0-200:  2K pace + :20 201-400:  2K pace + :10 401-600:  2K pace 601-800:  2K pace + :10 801-1000:  2K pace + :20 1001-1200:  2K pace + :10 1201-1400:  2K pace 1401-1600:  2K pace +...

03 March, 2020 /
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