Strength:  Tempo barbell bench press E2:30MOM 4 x 6 Building to a heavy set. - Starting around 50%. Bike or row conditioning (athlete's choice): With a continuous running clock (12:00 total): 4 rounds - :30s recovery pace, :30s fast pace 4 rounds - :40s recovery pace, :20s fast pace 4 rounds...

Workout of the Day: "Top of the World" Four rounds for time of: 15 GHD sit-ups 30 thrusters (65/45) 45 double unders Bike conditioning: 3 rounds: 1:30 on, :30s off 1:00 on, :30s off :30s on, 2:00 off...

Congrats Jonathan and Matt! Challenge of the Day:  Try one vegetable and one fruit you don't normally eat.   Strength:  Strict press 4 x 6 (across) - E2MOM Strength II:  Snatch grip push jerk 5 x 3 (climbing) - E2MOM Strength III:  Snatch pull + hang power snatch OTM x 10: 1...

Bike Conditioning: 3 rounds: 1:00 on, :30s off :30s on, :15s off :15s on, 1:30 off Cash out:  Not for time, but for quality 3 rounds: 30 second GHD hold 30 AbMat sit-ups...

Gymnastics skill work: Option A - Athletes working on building their ring MU capacity Option B - Athletes working towards consistent MUs, or their first. Option A - Ring muscle-ups 3 rounds:  10% ring muscle-ups 100 meter sprint 10% ring muscle-ups 100 meter sprint 10% ring muscle-ups Rest 2:00 between rounds (using the number of total...

Gymnastics work: HSPU OTM x 9: Minute 1 - 40% of max set Minute 2 - 35% of max set Minute 3 - 30% of max set -Repeat this process for three total rounds (9 minutes total). Bike conditioning:  2 rounds: 2:00 on/ :30s off 2:00 on/ :30s off 1:00 on/ 2:00 off   -Compare to 4/27/17 ...

Strength:  Squats - Percentages based off of 1RM front squat. With a running clock: Minutes 1-7 “On the Minute” – 2 Pausing Back Squats @ 65% of 1RM Front Squat Minutes 7-10 – Rest Minute 10 – 7 Front Squats @ 55% of 1RM Front Squat Minute 13 – 7 Front Squats @ 57% of 1RM Front...