Thursday, July 30th, 2020

Strength: Front squats On the 3:00 x 5 sets: Set 1:  10 reps @ 66% of 1RM front squat Set 2:  8 reps @ 71% of 1RM front squat Set 3:  6 reps @ 76% of 1RM front squat Set 4:  4 reps @ 83% of 1RM front squat Set 5:  2 reps @ 91%...

Friday, July 24th, 2020

Workout of the Day: "Triple Tandem" For time, in a team of 3: 225/150 calorie bike *Every 90 seconds all team members complete 6 box jumps (24/20), working one at a time.   Cash out: 3 giant sets: 20 weighted AbMat sit-ups 25 AbMat sit-ups (unweighted) 30 second hollow hold -Rest 2 minutes...

Wednesday, July 22nd, 2020

Strength: Snatch Technique A) On the 1:30 x 5 sets:   2 snatch drops 2 tall snatches Set 1:  Empty barbell, Set 2:  35% of 1RM snatch, Sets 3-5:  40-50% of 1RM snatchSnatch Technique B) On the 2:00 x 5 sets: 1 low hang power snatch 1 power snatch 1 low hang squat...

Friday, July 17th, 2020

Workout of the Day: "Under Pressure" 100 double unders, 50 sit-ups, 9 deadlifts (185/135) 80 double unders, 40 sit-ups, 9 deadlifts (185/135) 60 double unders, 30 sit-ups, 9 deadlifts (185/135) 40 double unders, 20 sit-ups, 9 deadlifts (185/135) 20 double unders, 10 sit-ups, 9 deadlifts (185/135) -Compare to 3/23/18 Cash Out: ...

Wednesday, July 15th, 2020

Gymnastics conditioning: AMRAP in 7 minutes: 1 strict HSPU 1 strict ring dip 1 hand-release push-up 2 strict HSPU 2 strict ring dips 2 strict hand-release push-ups...

Friday, July 10th, 2020

Workout of the Day: "Just Show Up" AMRAP in 12 minutes: 1 minute max calorie cardio goat (bike, row, Ski Erg, or run - shuttle runs - 10 meters each) 15 hang power cleans (135/95) Cash Out: 21-18-15-12-9-6-3 of: Double dumbbell floor presses Single dumbbell overhead tricep extensions ...

Tuesday, June 30th, 2020

Strength:  On the 1:30 x 7 sets:   2 front squats 4 back squats -Barbell is loaded at 69% of 1RM front squat for all repetitions.   Cash out: OTM 0-7 min:  8 front squats (75/55) + 8 pull-ups 1 minute rest 8-15 min:  8 push press (75/55) + 8 box jumps (24/20) ...

Wednesday, June 24th, 2020

Strength:  On the 1:30 x 7 sets:   2 front squats 4 back squats -Barbell is loaded at 67% of 1RM front squat for all repetitions.   Cash out: EMOM x 4 rounds: Min 1 - 40 meter sled - 20 down and 20 back Min 2 - 8 front rack barbell lunges  Min...

Tuesday, June 23rd, 2020

Workout of the Day: "Shuttle Runs and Burpees" EMOM x 20: Min 1 - 2 shuttle runs Min 2 - 2 burpees Min 3 - 4 shuttle runs Min 4 - 4 burpees -Increase each round with two reps.  If you are unable to increase, maintain the reps you are...

Thursday, June 18th, 2020

Strength: OTM x 11: Clean and jerk waves - 1 squat clean and jerk on the minute w/ rest minutes Min 1:  68%, Min 2:  72%, Min 3:  76%, Min 4:  Rest Min 5:  72%, Min 6:  76%, Min 7:  80%, Min 8:  Rest Min 9:  76%, Min 10: ...