BLOGS

0

14Nov18

Workout of the Day:
30/21 Calorie Row
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
30/21 Calorie Assault Bike
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Row
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Assault Bike
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

“Better to be alone than in bad company. ” – Scottish Proverb

0

13Nov18

Workout of the Day:
Part 1: 3-Position Power Snatch, build to a Heavy Complex

Part 2: AMRAP 12:
12 Lateral Barbell Burpees
9 Power Snatches (115/80)
6 Bar Muscle-Ups

“Better keep the devil at the door than have to turn him out of the house. ” – Scottish Proverb

0

12Nov18

Workout of the Day:
Teams of 3
For Time (30 Minute Cap):
400 Meter Sandbag Run (50/35)
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Sandbag Run (50/35)
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Sandbag Run (50/35)
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

“Be slow in choosing a friend but slower in changing him.” – Scottish Proverb

0

9Nov18

Workout of the Day:
Part 1: Front Squat, 3 Sets of 5

Part 2:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

“Be happy while you’re living, for you’re a long time dead.” – Scottish Proverb

0

8Nov18

Workout of the Day:
AMRAP 18:
12/9 Calorie Assault Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

“A thread will tie an honest man better than a chain a rogue.” – Scottish Proverb

0

6Nov18

Workout of the Day:
AMRAP 5:
600 Meter Run
1 Round of Cindy (5 Pull-Ups, 10 Push Ups, 15 Squats)
Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (185/135)

“A fool may earn money, but it takes a wise man to keep it.” – Scottish Proverb

0

5Nov18

Workout of the Day:
24-20-16-12:
Calorie Assault Bike
Alternating Dumbbell Snatches (50/35)
Calorie Assault Bike
Dumbbell Goblet Front Squats (50/35)

“A bird in the hand is worth ten fleein’.” – Scottish Proverb