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: 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/conditioning: 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 Workout of the Day: "Love and Affection" Five rounds for time: 10 HSPU 10 hang power cleans (135/95) 100 meter sprint - Rest 1 minute -Compare to 3/25/19 and 6/28/18...

22 August, 2019 /

Strength/conditioning: E3MOM x 5: 3 bench press (climbing each round) 13/8 calorie bike -Must go immediately from bench to bike Workout of the Day: "Insufflate" 5 rounds for time: 10 reverse med ball burpees (20/14) 35 double unders -Compare to 4/23/18 and 5/8/17...

07 December, 2018 /

Strength/conditioning:  On the minute x 12: Even minutes - Deadlift (3-3-2-2-1-1) Odd minutes - Max calories on the bike in 30 seconds   Workout of the Day: "Don't Wanna Know" 400 meter run, then: 15-12-9 Hang power cleans (115/80) Box jump overs (24/20) then: 400 meter run...

09 January, 2017 /

Strength/conditioning:  EMOM x 12: Odd minute - 12/8 calorie bike Even minute - One snatch + one OHS (climbing) Workout of the Day: "Gravity" AMRAP in 10 minutes: 2 snatches 2 muscle ups* 4, 4, 6, 6, 8, 8...

28 December, 2016 /