Strength: Front squats On the 3:00 x 5 sets: Set 1:  10 reps @ 66% of 1RM front squat Set 2:  8 reps @ 71% of 1RM front squat Set 3:  6 reps @ 76% of 1RM front squat Set 4:  4 reps @ 83% of 1RM front squat Set 5:  2 reps @ 91%...

29 July, 2020 /

Strength: E1:30MOM:  Shoulder press 5-4-3-2-1 (climbing to a heavy single) Conditioning: EMOM x 8: Odd minute:  8 burpees + max barbell (45/35) strict shoulder press Even minute:  Rest ...

11 May, 2020 /

HAPPY THANKSGIVING!   Strength/conditioning: EMOM x14: Odd minutes - 3 push press (climbing) Even minutes - Max 10 meter shuttle sprints in 30 seconds Tabata cash out: 4 minutes total alternating between: -Max strict shoulder press with empty barbell (45/35) -Max AbMat sit-ups -Compare to 12/27/18 ...

27 November, 2019 /

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 /

HAPPY BIRTHDAY, COACH ANGIE! Strength:  Shoulder Press 10-10-10 (climbing or across – athlete choice) E3MOM   Workout of the Day:   "Screwdriver" For time: 30 burpee box jump overs (24/20) 40 toes to bar 30 burpee box jump overs (24/20) -Compare to 10/21/15...

06 November, 2016 /