BLOGS

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16Oct18

Workout of the Day:
AMRAP 12:
250 Meter Row
15 Push-ups
“Life is a series of natural and spontaneous changes. Don’t resist them; that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.” ― Lao Tzu

 

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15Oct18

Workout of the Day:
Part 1: Deadlift
Heavy Set of 10

Part 2: 3 Rounds:
20 Deadlifts (155/105)
15/10 Calorie Assault Bike
20 Hang Dumbbell Reverse Lunges (50’s/35’s)
15/10 Calorie Assault Bike

“Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself.” ― Rumi

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11Oct18

Workout of the Day:
Part 1: Overhead Squat (15 rep max)
Part 2: AMRAP(8):
1 Rope Climb
X Overhead Squats @ weight from part 1X starts at 1, goes up 1 each round.

“Why do you go away? So that you can come back. So that you can see the place you came from with new eyes and extra colors. And the people there see you differently, too. Coming back to where you started is not the same as never leaving.” ― Terry Pratchett

 

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10Oct18

Workout of the Day:
As a team of two, alternating movements:
AMRAP(25):
Run 200 m
12 Pull-Ups
10/6 cal Assault Bike

“Never doubt that a small group of thoughtful, committed, citizens can change the world. Indeed, it is the only thing that ever has.” ― Margaret Mead

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9Oct18

Workout of the Day:
AMRAP(12):
3-6-9-12-15-18…
Hanging Knee Raises Rx / Toes to Bar Rx+
Dumbbells Overhead Lunge, L
Dumbbells Overhead Lunge, R

Rx+ = 50 / 35
Rx = 35 / 20

“Everyone thinks of changing the world, but no one thinks of changing himself.” ― Leo Tolstoy

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8Oct18

Workout of the Day:
Power Clean, 3 rep max

“Here’s to the crazy ones. The misfits. The rebels. The troublemakers. The round pegs in the square holes. The ones who see things differently. They’re not fond of rules. And they have no respect for the status quo. You can quote them, disagree with them, glorify or vilify them. About the only thing you can’t do is ignore them. Because they change things. They push the human race forward. And while some may see them as the crazy ones, we see genius. Because the people who are crazy enough to think they can change the world, are the ones who do.” ― Rob Siltanen

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5Oct18

Workout of the Day:
Rx:
AMRAP(18):
4 Pull-Ups
8 Push Ups
12 Squats

Rx+:
AMRAP(18):
4 Muscle Ups
8 Handstand Push Ups
12 Pistols

“You can find peace amidst the storms that threaten you.” – Joseph B. Wirthlin

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4Oct18

Workout of the Day:
15-12-9-6-3:
Hang Power Clean
Push Press
Burpee Over Bar (lateral)

Rx+ = 135/95
Rx = 95/65

“Search others for their virtues, thyself for thy vices.” — Benjamin Franklin

 

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3Oct18

Workout of the Day:
5 rounds, for reps, of:
Bench Press @ 75%
Front Squats @ 75%

Record total Bench Press as round 1, total Front Squats as round 2.

“Space I can recover. Time, never.” — Napoleon Bonaparte