Month: May 2019

31May19

Workout of the Day: AMRAP 20 4 cals Assault Bike 3 Wall Ball (20/14) 2 Handstand Push ups 1 Deadlift (225/155) “God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.” — Reinhold Niebuhr

30May19

Workout of the Day: Part 1: Front Squat (3 x 5 @ 75%) Part 2: Box Jumps 10-9-8-7-6-5-4-3-2-1 Pull-ups 1-2-3-4-5-6-7-8-9-10 “If you don’t like something, change it. If you can’t change it, change the way you think about it.” — Mary Engelbreit  

29May19

Workout of the Day: 3 Rounds Row 500m 30 Kettlebell Swings (53/35) 15 Sumo Deadlift High Pull (95/65) “He who fears he will suffer, already suffers because he fears.” — Michel De Montaigne

28May19

Workout of the Day: Part 1: Back Squat (5 x 3 @ 80%) Part 2: E2.5MOM (12:30) (1 + 2 + 3) x 5 Strict Press Push Press Push Jerk Start at 50% strict press 1RM. Increase weight each round.  Once you fail a movement, do not increase the weight anymore.  Decrease to the last …

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24May19

Workout of the Day: As a team of 2: 3 Rounds 400m ruck pack run 35/15 4 tire flips 200m sandbag carry 40/20 40 sledgehammers (20 per side-alternating every 10) “It is not the mountain we conquer but ourselves.” – Edmund Hillary  

23May19

Workout of the Day: Part 1: Overhead Squat (3 x 6 @ 70%) Part 2: 4 Rounds 15 Power Snatch 75/55 15 Lateral Burpees Over the Bar “Have patience. All things are difficult before they become easy.” – Saadi

22May19

Workout of the Day: 800m run -then 10 rounds 2 Deadlifts 275/185 1 TGU(kettlebell) per side 26/20 -then 800m run “Nothing can be done except little by little.” –  Charles Baudelaire

21May19

Workout of the Day: Filthy Fifty  50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders “Nothing makes one feel so strong as a call for help.” – …

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20May19

Workout of the Day: Part 1: Back Squat (6 x 3 @75%) Part 2: 21-15-9 Floor Seated DB Press 20’s/10’s GHD situps Banded Strict Pullups* “Courage is fire, and bullying is smoke.” – Benjamin Disraeli

17May19

Workout of the Day: Part 1) Front Squat (3 x 6 @ 60%) Part 2) 10 Rounds, of: 1 Rope Climb 6 Ring Dips “Do not wait; the time will never be ‘just right.’ Start where you stand, and work with whatever tools you may have at your command, and better tools will be found …

17May19 Read More »

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