BLOGS

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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

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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

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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.” – Pope Paul VI

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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

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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 as you go along.” – George Herbert

 

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16May19

Workout of the Day:
As a team of 2, 5 Rounds of:
400m carry* (53/35)
50 Medball Cleans (20/14)
100 Double Unders

*Partner A carries 2 kettlebells while Partner B carries medball. Switch as necessary
“I hear, I know. I see, I remember. I do, I understand.” – Confucius
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15May19

Workout of the Day:
20 Front Rack Lunges (135/95)
30 Box Jumps (24/20)
40 Dumbbell Hang Power Snatch (40/25) alternating arms
50 D-ball Slams (20/10)

Rx+ 155/105,  50/35
Scaled 95/65, 30/15
“When I pray, coincidences happen, and when I don’t, they don’t.” – William Temple

 

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14May19

Workout of the Day:
Part 1) Row 2000 m
Part 2) Superset

a) Ring Rows 3 x 10
b) GHD back extensions 3 x 10
Part 3) EMOM(10):
Odd Minutes-10 pushups
Even Minutes-10 russian twists (15/10)

“Your own mind is a sacred enclosure into which nothing harmful can enter except by your permission.” – Arnold Bennett

 

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13May19

Workout of the Day:
Part 1) Back Squat (6 x 3 @ 70%)
E3MOM (18:00)
Part 2) 5 Rounds, of:
6 Handstand Pushups
5 Sumo Deadlift High Pull (135/95)
5 Toes to Bar

“It is amazing what you can accomplish if you do not care who gets the credit.” – Harry S Truman

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11May19

Workout of the Day:
As a team of 2:
20 rds for time (alt full rds)
1 Plate push 10mM
2 Burpee plate jumps
3 Ground to overhead w/ plate
4 Russian Twist w/ plate (each time to L side is a rep)
5 (50) DU or singles

“Glory is fleeting, but obscurity is forever.” – Napoleon Bonaparte