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 ...

Strength/conditioning - Box jumps + deadlifts EMOM x 10: Odd - 15 box jumps + max deadlifts (115/75) Even - Rest Workout of the Day: "The Promise" 100 double unders 20/15 ring dips 30 toes to bar 20/15 ring dips 100 double unders -Compare to 10/2/18 ...

Strength:  Barbell Cycling  All with a running clock: :30s on, :30s off - deadlifts (115/75) :30s on, :30s off - push jerks (115/75) :45s on, :45s off - deadlifts (135/95) :45s on, :45s off - push jerks (135/95) 1:00 on, 1:00 off - deadlifts (155/105) 1:00 on, 1:00 off - push jerks...

Strength:  Deadlift + Bench press EMOM x 10:   Even - 5 deadlifts @ 70% Odd - 8 bench press @ 70%   Workout of the Day:    "Inspire" 30-20-10 reps of: One arm alternating DB snatch (50/35) Toes to bar   -Compare to 5/14/18 and 6/7/17 ...

CONGRATS TO OUR MARCH 2019 SOUTHIE OF THE MONTH, RUSS FARRINGTON! Strength:  EMOM x 7:  Minute 1: 7 deadlifts, Minute 2: 6 deadlifts, Minute 3: 5 deadlifts...

Strength/conditioning: Deadlift + Bike EMOM x 14: Odd - 3 deadlifts (touch and go) Even - 11/6 calorie bike Workout of the Day: "Beautiful Goodbye" On a 12 minute clock: 1 minute of GHD sit-ups 1 minute of bar muscle-ups 2 minutes of...

Strength/conditioning - Box jumps + deadlifts EMOM x 10: Odd - 15 box jumps + max deadlifts (115/75) Even - Rest Workout of the Day: "The Promise" 100 double unders 20/15 ring dips 30 toes to bar 20/15 ring dips 100 double unders  ...

Strength/skill: On the 90 seconds x 5 sets:  "X" kipping HSPU + 3 deadlifts Option A - 12 HSPU per round Option B - 9 HSPU per round Option C - 6 HSPU per round Option D - 3 HSPU per round 0:00 - "X" kipping HSPU + 3 deadlifts...

Strength/skill work:  EMOM x 10: Odd - 3 deadlifts (across) Even - Max AbMat sit-ups in 40 seconds Workout of the Day: "Kiss the Sky" AMRAP in 3 minutes: 10 deadlifts (155/105) 10 bar facing burpees -Repeat AMRAP two more times.  Rest 90 seconds between each.  Athlete begins AMRAP where he/she left off...

Strength/gymnastics: Alternating EMOM x 12 (6 rounds): Odd minutes - 3 deadlifts (climbing) Even minutes - 3 deficit kipping HSPU     Workout of the Day:   "Christine's Cousin" 3 rounds: 500 meter row 12 deadlifts (225/155) 12 burpee box jumps (24/20)...