Strength: Strict press  E2:30MOM x  5 sets: 3 strict press @ 90% of 3RM from 7/30/21 Strength II: E2:30MOM x 8 sets: Push jerk 5-4-3-3-2-2-2-3 Set 1 - 5 @ 67% of 1RM push jerk., Set 2 - 4 @ 73%, Set 3 - 3 @ 79%, Set 4 - 3 @...

12 August, 2021 /

Strength: Strict press Take 6 minutes to build to a heavy set of 3 for today. After the heavy set of 3, do 5 sets at 90% of that weight.  On the 26:00 E2:30MOM x  5 sets: 3 strict press @ 90% of 3RM from today   Strength II: E2:30MOM x 7...

29 July, 2021 /

Strength: Strict press Take 6 minutes to build to a heavy set of 4 for today. After the heavy set of 4, do 5 sets at 90% of that weight.  On the 26:00 E2:30MOM x  5 sets: 4 strict press @ 90% of 4RM from today   Strength II: E2:30MOM x 7...

14 July, 2021 /

Strength/Gymnastics: 3 sets of 9:  Strict press 3 sets of 7:  Push press 3 sets of 5:  Push jerk-After each set:  Perform 7 strict toes to barWorkout of the Day: "Don't Look Back" AMRAP in 10 minutes: 10 GHD sit-ups (or 20 AbMat sit-ups) 10 left-arm overhead walking...

13 August, 2020 /

Strength:  Push Jerk On the 2:00 x 5 sets: 3 push jerks Set 1 - 60% Set 2 - 65% Sets 3, 4, and 5 - 70-75% Workout of the Day: "Bruiser" AMRAP 12: 15 push jerks (115/85) 30 air squats 60 double unders ...

12 November, 2019 /

Strength:  Push Jerk Every 2 minutes x 5 sets:  3 push jerks 0:00 - 60% 2:00 - 65% 4:00 - 70% 6:00 - 70% 8:00 - 70% Workout of the Day: "Beef Jerky" AMRAP in 12 minutes: 21 KB swings (55/35) 14 KB reverse lunges (55/35) 7 push jerks (165/115)...

13 August, 2019 /

TTS TOURNEY OF CHAMPIONS SEEDING WORKOUT #4! Workout of the Day: "Ochocientos" 3 rounds for time of: Run 800 meters Rest 2 minutes -Compare to 11/15/18 and 3/17/17   Strength (after WOD): 5 x 2 pausing push jerk (1s pause in dip and 1s pause in catch) 0:00 - 50% 1:30 - 55% 3:00 - 60% 4:30 -...

11 June, 2019 /

Gymnastics/conditioning work: Every 2:00 x 5 rounds: 18/12 calorie row Time remaining inside each 1:30 window, max HSPU *At the 1:30 mark of each round, athlete should stop.  Mandatory rest 1:30-2:00 on each round.   Strength:  Push Jerk On the 2:00 x 5 rounds: 0:00 - 5 push jerks 2:00 - 4 push jerks 4:00 -...

11 December, 2018 /

CONGRATS TO OUR SEPTEMBER 2018 SOUTHIE OF THE MONTH, KENDRA KOK! Strength:  Overhead lifts With a running clock, establish heavy singles at each of the three lifts below: Minutes 0:00 - 5:00 - 1 rep strict press Minutes 5:00 - 13:00 - 1 rep push jerk Minutes 13:00 - 21:00...

05 September, 2018 /

Strength: Shoulder press 3 x 3 Push press 3 x 3 Push jerk 3 x 3 E2MOM Workout of the Day: "Gravity" AMRAP 10 minutes: 2 snatches 2 muscle-ups 4/4, 6/6, 8/8...

13 March, 2017 /
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