Strength:  Bench press 2-2-2-2-2-2-3-3 *New set every 2:00 @ 85% across.  Gymnastics Work:   On the 2:00 x 5 rounds: 8 bar facing burpees 20 double unders Max HSPU in time remaining...

05 November, 2020 /

Strength: EMOM x 8: 20 unbroken double unders + 1 cluster (a cluster is a squat clean into a thruster)  Gymnastics work: EMOM x 4 sets: Odd minute - 20 AbMat sit-ups + max HSPU Even minute - Rest ...

06 May, 2020 /

Strength OTM x 10: 1 front squat and 3 back squats -Barbell is loaded at 63% of 1RM front squat for all repetitions.   Gymnastics work 3 rounds:  1:00 light bike or row 2 bar muscle-ups 3 CTB pull-ups 4 TTB ...

04 May, 2020 /

Gymnastics work:  Strict Handstand push-ups and Strict Pull-ups On the 0:00, for time:  50 strict HSPU(5 minute cap)On the 7:00, one set: Max strict unbroken pull-ups  On the 10:00: Workout of the Day:   "Bubbles" AMRAP in 12 minutes: 8 barbell facing burpees 25 double unders ...

09 March, 2020 /

Strength:  Olympic Cycling On the 2:30 x 6 sets: 3-position power clean Pausing split jerk (drop barbell) Power clean Split Jerk 0:00 - 50% of 1RM C&J 2:30 - 55% 5:00 - 60% 7:30, 10:00, 12:30 - Build to a heavy complex Gymnastics work: Ascending ladder for 7 minutes: 1-2-3-4-5...

08 January, 2020 /

Gymnastics work:   0:00 - 5:00 - Handstand floater practice  5:00 - 10:00 - AMRAP 3 strict CTB pull-ups + 3 deadstop strict HSPU 10:00 - 15:00 - AMRAP 5 strict TTB + 10 pausing hip extensions 15:00 - 20:00 - AMRAP 3 inchworms + 3 pausing ring rows Strength:  Power clean complex On the...

11 December, 2019 /

Strength:  Snatch Technique On the 1:30 x 5 sets: 1 hang snatch high pull 1 hang squat snatch 1 snatch high pull 1 squat snatch 0:00 - 50%, 1:30 - 55%, 3:00 - 60%, 4:30 - 60%, 6:00 - 60% of 1RM snatch Gymnastics skill + Strength: On the 1:30 x 7 sets: X amount...

30 September, 2019 /

Gymnastics work:  Ring muscle-ups - max set 1 attempt for max reps   Workout of the Day: "Insufflate" 5 rounds for time: 10 reverse med ball burpees (20/14) 35 double unders -Compare to 12/7/18, 4/23/18 and 5/8/17   Cash out:   5 x 50 meter sled drag  1 x 400 meter farmers carry 1 x 100 banded pull aparts...

17 July, 2019 /

Gymnastics work:  Bar muscle-ups 1 set for max repetitions *If athlete is still working on his/her first bar MU.  He/she should instead test 1 max set of CTB pull-ups. Workout of the Day: "Jack Squat" 21 front squats (135/95) 21 KB swings (70/55) 400 meter run 15 front squats 15 KB swings 400 meter run 9...

10 July, 2018 /

Today is the last day to order shirts! Gymnastics work:  5 sets for max repetitions: 25 seconds on/35 seconds off Level 1 - Ring muscle-ups Level 2 - Chest to bar pull-ups Level 3 - Chin over bar pull-ups Workout of the Day: "Blue Lagoon" 3 rounds: 15 deadlifts (205/145) 25 wall balls (20/14) 15 toes to...

12 September, 2016 /