Strength E3:30MOM:  Back squats 10-8-8-8 Set 1 - 10 @ 57% of 1RM back squat, Set 2 - 8 @ 62%, Set 3 - 8 @ 67%, Set 4 - 8 @ 71% Strength II E2:30MOM: Front squats 5-5-5-5 Set 1 - 5 @ 60% of 1RM front squat, Set 2 - 5 @...

19 April, 2021 /

Workout of the Day: "Tabata Mash-up" 8 rounds of the following: 20 seconds max calorie bike 10 seconds rest 20 seconds max box jumps (24/20) 10 seconds rest 20 seconds max push press (75/55) 10 seconds rest -Score for this mash-up is total reps   -Compare to 5/8/18 and 5/25/17   Cash out: Three rounds: 1:00 plank hold 50 ft suitcase carry -Rest as...

15 April, 2021 /

Strength E3:30MOM:  Back squats 10-8-6-4  Set 1 - 10 @ 57% of 1RM back squat, Set 2 - 8 @ 67%, Set 3 - 6 @ 71%, Set 4 - 4 @ 76% Strength II E2:30MOM: Front squats 5-5-5-5 Set 1 - 5 @ 60% of 1RM front squat, Set 2 - 5 @...

06 April, 2021 /

Strength/conditioning: EMOM x 20 minutes: Odd minutes - 5 bodyweight deadlifts + 100 meter run Even minutes - 5 bodyweight deadlifts + 30 second plank hold   Cash out: Not for time: 4 minute machine, 20 banded good mornings, 20 hip extensions 3 minute machine, 20 banded good mornings, 20 hip extensions 2 minute machine, 20...

31 March, 2021 /

Workout of the Day: "St Paddy's Day" With a partner (one working/one resting), AMRAP in 17 minutes: 17 reverse med ball burpees 17 weighted sit-ups w/ a med ball 17 wall balls  17 shuttle runs holding a med ball (10 meters each) -Med ball weight: 20/14   Cash out:  Bike, row, run or ski (athlete's...

16 March, 2021 /

Workout of the Day: "Hold On" Three 5-minute rounds of: 200 meter farmer carry Then as many reps as possible of: 5 burpees 10 KB swings (55/35) -Rest 2 minutes between rounds.   Cash out: Not for time: 50 AbMat sit-ups, 25 ft handstand walk 40 AbMat sit-ups, 25 ft handstand walk 30 AbMat sit-ups, 25 ft handstand...

08 March, 2021 /

Max Pull-ups Test Complete one max set of unbroken pull-ups   Strength/Gymnastics On the 2:00 x 5 rounds: 35% of max pull-ups 6 back squats Set 1 - 50% of 1RM back squat Set 2 - 53% of 1RM back squat Set 3 - 56% of 1RM back squat Sets 4-5 - 56-65% of 1RM...

01 March, 2021 /

Workout of the Day: "Swole Patrol" 5 rounds for time: 16 DB walking lunges (50s/35s) 16 DB bench press (50s/35s) 32 double unders   Cash out: Three sets, not for score: :30s static front rack barbell hold (80%, 90%, 100% of 1RM front squat) 20 GHD sit-ups or 30 weighted AbMat sit-ups -Rest 2:00 between sets...

23 February, 2021 /

Gymnastics/Strength On the 1:30 x 6 sets: 5-10 strict HSPU 3 unbroken push press (climbing) Gymnastics/Conditioning 5 rounds of the following: One minute to complete:  20 ft HS walk, then AMRAP box jump/step down (30/24) in remaining time. -Rest 1 minute.   Cash Out 4 sets: Assault bike sprint max effort until power drops...

15 February, 2021 /

Strength: OTM x 8: 3 squat snatches -Rest 2:00 OTM x 8: 2 squat clean and jerks Squat snatches: Sets 1-4 - 60% of 1RM snatch, Sets 5-8 - 65% of 1RM snatch Squat clean and jerks: Sets 1-4 - 65% of 1RM C&J, Sets 5-8 - 70% of 1RM C&J Cash out: Not...

04 February, 2021 /
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