Workout of the Day: "Task Tabata" 300 reps for time, following the pattern: 20 seconds of pull-ups 10 seconds of rest 20 seconds of push-ups 10 seconds of rest 20 seconds of sit-ups 10 seconds of rest 20 seconds of squats 10 seconds of rest -After the round of squats, athletes will begin again with pull-ups....

26 January, 2021 /

Workout of the Day: "Full Circle" For time: 1,500 meter row 100 double unders 30/21 calorie Assault bike 100 double unders 1,500 meter row -Compare to 9/13/19, 5/24/19, and 5/3/18   Cash out: Not for time: 50 GHD sit-ups 50 AbMat sit-ups 50 V-Ups ...

21 January, 2021 /

Workout of the Day: "You Go, I Go" With a partner, AMRAP in 12 minutes: 7 burpees 6/4 calorie Assault bike 3 right arm DB hang clean and jerk (50/35) 3 left arm DB hang clean and jerk (50/35) -Partners switch after every completed round -Compare to 3/12/20 Cash out: 1.5 mile run (not for...

12 January, 2021 /

Strength: Deadlift and Bench Stamina 5 rounds for time: 5 deadlifts (75% of 1RM DL) 5 bench press (75% of 1RM bench) Cash out: 16 minutes of 30 seconds on, 30 seconds off at one of the following: -Shuttle sprints (10 meters) for reps -Row for calories -Bike for calories -Ski for calories -Compare to 9/23/20 and 3/11/20 ...

11 January, 2021 /

Workout of the Day: "Upside Down Annie" For time: 50 double unders, 50 sit-ups 25' handstand walk 40 double unders , 40 sit-ups 25' handstand walk 30 double unders, 30 sit-ups 25' handstand walk 20 double unders, 20 sit-ups 25' handstand walk 10 double unders, 10 sit-ups 25' handstand walk   -Compare to 8/16/19 and 2/18/19   Cash out: Bike, row, or ski conditioning On...

06 January, 2021 /

Workout of the Day: "Countdown" For time: Prior to 8:00, complete: 3 rounds of: 5 toes to bar 10 bench presses (105/65) Then, 3 rounds of: 6 toes to bar 8 bench presses (125/75) *Prior to 12:00, complete: 3 rounds of: 7 toes to bar 6 bench presses (155/95) *Prior to 16:00, complete: 3 rounds of: 8 toes to bar 4 bench...

22 December, 2020 /

Workout of the Day: "Just Push Play" AMRAP in 20 minutes: 15 burpees 30/20 calorie row   -Compare to 11/4/17 Cash out: 5 sets, not for time: 10-15 GHD sit-ups 50' front rack double KB carry  -Compare to 2/25/20 ...

14 December, 2020 /

Strength: 1RM deadlift (retest from 17 weeks ago) Cash out: Recovery bike, row, or ski Not for score: 4:00 light pace 3:00 moderate pace 2:00 hard pace 3:00 moderate pace 4:00 light pace -Compare to 8/5/20...

02 December, 2020 /

Running Work: 3 rounds: 200 meter run - moderate pace 200 meter run - hard pace 200 meter run - moderate pace 200 meter run - sprint pace Rest 3:00 between rounds Cash Out: :30s on, :30s off until completion: 50/35 calorie Assault bike 50 GHD sit-ups or 75 AbMat sit-ups 50/35 calorie Assault bike -Compare to...

10 November, 2020 /

Strength:  On the 4:00 x 6 rounds: 200 meter run 10 pull-ups 5-5-4-4-3-3 bench press Cash Out:   Not for time: 500 meter row, 30 GHD sit-ups 500 meter row, 20 GHD sit-ups 500 meter row, 10 GHD sit-ups -Rest as needed between sets.  ...

29 October, 2020 /
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