Month: April 2019


Workout of the Day: Teams of 2 150 Pushups 400m Run 100 Ring Rows 400m Run 50 Toes to bar Both partners run together.  The rest of the work is split as you want. “For every complex problem there is an answer that is clear, simple, and wrong.” -H. L. Mencken  


Workout of the Day: 5 Rounds, of: a) 3 x Snatch Complex b) Max strict handstand pushups Rest 1:00 *1 snatch complex = 1 hang power snatch + 1 power snatch + 1 squat snatch “You can’t wait for motivation. You have to go after it with a club.” – Jack London


Workout of the Day: Barbell Nautical Mile Row 1000 m 25 Deadlift, Back Squat, Press Row 750 m 25 SDHP, Front Squat, Push Press Row 500 m 25 Power Snatch, Overhead Squat, Push Jerk Row 250 m Rx = 45/35 “When you are courting a nice girl an hour seems like a second. When you …

26Apr19 Read More »


Workout of the Day: 5 rounds, of: 10 Burpees 15 Toes to Bar 20 Kettlebell Swings 25 Double Unders Rx = 45/26 “Whatever you are, be a good one.” ― Abraham Lincoln


Today is a training day on two key Olympic lifts: the clean and the jerk. We’re going to spend 20min on the clean, working towards a heavy Muscle Clean, then Power Clean, then Squat Clean. Then, 20 minutes working on the overhead lifts: Press, Push Press, and Jerk (split or push). On each of the …

24Apr19 Read More »


Workout of the Day: As a team of 3… As many calories as possible, in 40 minutes. Alternate every 30 seconds. Rx+ = Assault Bike. Rx = Rower “When you’re in jail, a good friend will be trying to bail you out. A best friend will be in the cell next to you saying, ‘Damn, …

23Apr19 Read More »


Part 1: Bar Muscle Up Skill Work Part 2: AMRAP(15): 12 Dumbbell Weighted Sit Ups Right arm, then left arm: 10 Dumbbell Deadlift 8 Dumbbell Hang Power Snatch 6 Dumbbell Overhead Lunges Then… 4 Muscle Ups (Rx+) or 4 Strict Pull-Ups Rx+ = 50/35 Rx = 40/25 “Keep away from people who try to belittle …

22Apr19 Read More »


Workout of the Day: 30 rds for time 1 Power Snatch @ 75% 1rm 2 OH Squats 3 HSPU 4 Box Jumps 24/20 5 GHD/sit ups “The truth will set you free, but first it will piss you off.” ― Joe Klaas


Workout of the Day: EMOM(16): a) 3 reps, Deadlift b) 3 reps, Press Start weight is 50%. Add weight as you feel comfortable. Record best set of 3 of each. “I speak to everyone in the same way, whether he is the garbage man or the president of the university.” ― Albert Einstein

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