BLOGS

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25Apr18

This workout last performed on 29Oct15.
Workout of the Day:
Run 400 m
10 Weighted Pull-Ups (35/15)
Run 400 m
20 Strict Pull-Ups
Run 400 m
30 Kipping Pull-Ups
Run 400 m

“It’s the not-so-hidden secret to extraordinary success: clarify what you really want, then work as hard as you can for as long as it takes.”
― Ben Bergeron

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24Apr18

Workout of the Day:
Part 1:
21 Power Cleans
21 Handstand Push Ups

Part 2: EMOM(12):
a) 3 x Power Cleans, touch and go. Add weight between rounds and record heaviest.
b) Max Unbroken Handstand Push Ups. Record total.

Part 3: 1 arm push up / pull up practice

“I never said most of the things I said.” – Yogi Berra

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21Apr18

Workout of the Day:
AMRAP(15):
5 Burpees
10 Box Jumps
X Clean & Jerks

X starts at 1, goes up 1 each round.
Load to 75% 1 RM.

“Little League baseball is a very good thing because it keeps the parents off the streets.” – Yogi Berra

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19Apr18

Workout of the Day:
Grinder: For this workout, you’ll have one dumbbell. Set up a 10 m sprint course, with a box in the middle. Box must be navigated by any means, jump, step up, climb over…whatever.
AMRAP(15):
6 Dumbbell Power Snatch (alt arm)
Run 10 m, with box-over @ 5 m, carrying dumbbell
12 Goblet Squat (w/ dumbbell)
Run 10 m, with box-over @ 5 m, carrying dumbbell

Rx is heavy, and normal box (24/20).
Rx+ is SUPER heavy and 30″ box.

This workout last performed 042514.

“The future ain’t what it used to be.” – Yogi Berra

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18Apr18

Workout of the Day:

EMOM(30):
a) 3 reps, Push Press, from floor. Add weight. Record heaviest.
b) :30 max cal Assault Bike
c) Max Unbroken Strict Pull-ups

“When you arrive at a fork in the road, take it.” – Yogi Berra

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17Apr18

Workout of the Day:
27-21-15-9:
cal Row
Dumbbell Overhead Lunge (1 arm)
GHD Sit Ups

Split the work however, each arm ending up with 36 reps.
Rx = 45/30

“If you don’t know where you are going, you might wind up someplace else.” – Yogi Berra

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16Apr18

Workout of the Day:
Part 1: 3 rounds, of:
6 Burpee over Bar
6 Power Snatch @ 50% max effort

Part 2: EMOM(12):
a) 3 x Power Snatch, unbroken. Add weight and record heaviest.
b) :30 max reps Burpees to 6″ target.

Part 3: Pistol practice

“In theory there is no difference between theory and practice. In practice there is.” – Yogi Berra

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14Apr18

Workout of the Day:

Split Jerk, 1 rep max

“You are not here merely to make a living. You are here in order to enable the world to live more amply, with greater vision, with a finer spirit of hope and achievement. You are here to enrich the world, and you impoverish yourself if you forget the errand.” – Woodrow Wilson