Workout of the Day:
As a team of 3 or 4…
45 minute, max cal Assault Bike
Swap drivers every :30
“All that is gold does not glitter,
Not all those who wander are lost;
The old that is strong does not wither,
Deep roots are not reached by the frost.”
― J.R.R. Tolkien



Workout of the Day:
9 Kettlebell Snatch, Left
9 Kettlebell Snatch, Right
6 L-Pull-UpsRx = 44/26
“The weak can never forgive. Forgiveness is the attribute of the strong.” ― Mahatma Gandhi


Workout of the Day:
Part 1:
3 Position Squat Snatch Drills.
Record heaviest.Part 2:
1 Power Snatch + 3 Overhead Squats, heaviest weight, unbroken

“Never forget what you are, for surely the world will not. Make it your strength. Then it can never be your weakness. Armour yourself in it, and it will never be used to hurt you.” ― George R.R. Martin




Workout of the Day:
1: Overhead Walking Lunge (1 each leg)
2: Front Rack Lunge (1 each leg)
3: Back Rack Lunge ( 1 each leg)
“Controversy equalizes fools and wise men in the same way – and the fools know it.” – Oliver Wendell Holmes


Workout of the Day:
5 rounds, of:
Run 400 m
15 Dumbbells Hang Squat CleansRx+ = 45s/30s
Rx = 25s/15s

“Many people die with their music still in them. Why is this so? Too often it is because they are always getting ready to live. Before they know it, time runs out.” – Oliver Wendell Holmes


Workout of the Day:

Every minute on the minute for 30 minutes, alternating movements:
a) Max Reps Unbroken Bar Muscle Ups
b) :20 Max Reps Dumbbell Thrusters, 1 arm, alternating arms. 50/35.
c) :20 Max Reps Box Jumps (24/20)

a) Max Reps Unbroken Pull-Ups
b) :20 Max Reps DB Thrusters, alt arms. 30/20.
c) :20 Max Reps Box Jumps (20/18)

“Speak clearly, if you speak at all; carve every word before you let it fall.” – Oliver Wendell Holmes



Workout of the Day:
Row 2000 m
Row 1000 m
Row 500 m
Row 250 m

“I find the great thing in this world is not so much where we stand, as in what direction we are moving: To reach the port of heaven, we must sail sometimes with the wind and sometimes against it – but we must sail, and not drift, nor lie at anchor.” – Oliver Wendell Holmes



Workout of the Day:
5 rounds, for reps, with no time component, of:
a) Push Press @ … 60% ME
b) Pistols in 1 min
c) GHD Sit Ups
“The young man knows the rules, but the old man knows the exceptions.” – Oliver Wendell Holmes


Another delightful test from Lurong! A nice tight couplet of deadlifts and jumping rope, you have 3 choices: Double Unders & heavier weight (Level 3). Go a little lighter and take your pick: single unders (in the below rep scheme) OR half the double unders (Level 2). Even lighter weight, and all singles (Level 1). It’s got a ten minute timecap…I think we’re going to like this!

Workout of the Day:
Lurong #4

10 Deadlift
20 Double Unders
8 Deadlift
40 Double Unders
6 Deadlift
60 Double Unders
4 Deadlift
80 Double Unders
2 Deadlift
100 Double Unders

“A person’s a person, no matter how small.” – Dr. Seuss