Strength: EMOM x 12: Power clean + push jerk -All sets @ 79-82% of 1RM power clean Conditioning Work: EMOM x 20: Min 1- 17/13 calorie row (:40-45s) Min 2- 10 GHD sit-ups or 20 AbMat sit-ups Min 3- 15/11 calorie bike (:40-45s) Min 4- 5 power cleans (155/105) ...

03 August, 2021 /

Conditioning work: Rowing option: On the 4:00 x 2 rounds: 800/650 meter row On the 3:00 x 3 rounds: 600/500 meter row On the 2:00 x 4 rounds: 400/350 meter row Run or ski option: On the 4:00 x 2 rounds: 600 meter run or ski On the 3:00 x 3 rounds: 400 meter run or ski On...

13 July, 2021 /

Strength: E2:30MOM x 7 sets:  Push press 10-8-7-6-5-5-5 Set 1 - 10 @ 60% of 1RM push press, Set 2 - 8 @ 66%, Set 3 - 7 reps @ 72%, Set 4 - 6 reps @ 76%, Set 5 - 5 reps @ 80%, Set 6...

20 June, 2021 /

Strength:  Clean and jerk complex E2MOM x 6 sets: 1 pausing hang squat clean 1 hang squat clean 1 split jerk Set 1 - 60% Set 2 - 63% Set 3 - 66% Set 4 - 69% Set 5 - 72% Set 6 - 75% Workout of the Day: EMOM x 16: Min 1:  5 hang power snatch @...

27 October, 2020 /

Workout of the Day"Dopamine" On the 5:00 x 5 rounds: 20/14 calorie row 20 10 meter shuttle sprints 15/10 calorie bike -Compare to 1/21/20, 7/25/19 and 12/17/18 ...

07 October, 2020 /

Strength:  Deadlift Alternating on the minute x 10: Min 1 - 15/12 calorie row Min 2 - 5-4-3-2-1 deadlifts Workout of the Day: "High Risk" AMRAP in 12 minutes: 5/3 bar muscle-ups 10 deadlifts (225/155) 15 box jumps (24/20)...

13 June, 2019 /

Strength/conditioning:  EMOM x 12:  Odd minute:  1 push jerk + 1 split jerk Even minute:  15/10 calorie row Workout of the Day: "Give Me One Reason" 21-15-9 reps of: Dumbbell deadlifts (50/35) Ring dips Burpees, jumping over the dumbbell   -Compare to 2/16/18 ...

14 February, 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 /

Workout of the Day:   "Jacked and Diane" For time: 200 meter run, 21 deadlifts (225/155) 200 meter run, 18 strict HSPU 200 meter run, 15 deadlifts 200 meter run, 12 strict HSPU 200 meter run, 9 deadlifts 200 meter run, 6 strict HSPU Cash out:  3 rounds: 500 meter row 15 GHD sit-ups Rest 1:00 between rounds....

17 September, 2018 /

Gymnastics skill work:  Row/HSPU Every 90 seconds x 6 rounds: 18/14 calorie row Max kipping HSPU -Score for this portion is the lowest round. Workout of the Day: "Flashback" 3 rounds for time of: 400 meter run 20/15 calorie Assault Bike 20 KB swings (55/35) -Compare to 2/23/17 ...

29 January, 2018 /
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