ALL BLOG POSTS

Sunday 05-26-19 Workout Of the Day

Sunday 05-26-19 Workout Of the Day A. For time: @35/50# time cap: 24 mins 900m run 30 renedage rows (L+R+pushup=1) 600m run 30 DB C&J 300m run 30 DB thrusters B. 6 rounds with a partner: 2 length sled push *while 1 partner pushes sled, other partner holds a plank...

Saturday 05-25-19 Workout of The Day

Part A. 5 min EMOM 8 alternating reverse BB lunges 85/105# Part B. 7 rounds: 30 seconds bike 30 seconds KBS 50/70# 30 seconds burpees 30 seconds goblet squats 35/50# 60 seconds rest No transition between stations so make your changes as fast as possible and get the...

Friday 05-24-19 Workout Of The Day

Friday 05-24-19 Rogue Invitational Chipper - 20 Min Time Cap 100 Kcal Row 80 Wall Balls 14/20# 60 Reverse ab curls on Rig 40 Box Jumps or Box Jump Overs 20/24" 4 x 24' Double Bell OH Walking Lunges @ 35/50#

Thursday 05-23-19 Workout Of The Day

Thursday 05-23-19 A. E2M - 7 3 Hang Power Snatches (pull from below the knee) B. In Teams of two, you go I go... AMRAP - 10 6/8 Kcal Bike 50' Shuttle Run 8 Double Bell C&J 35/50# 50' Shuttle Run + Tag your partner to get them started The person on the bike should...

Wednesday 05-22-19 Workout Of the Day

Tuesday 05-22-19 A. E2M - 12  Round 1 - 300m Run Round 2 - 10 Jerks @ 85/115# & 15 Box Jumps (24/20) Round 3 - 10 T2B & 10 Push Ups & 10 Pull Ups *Scale numbers or distance so athletes will receive 30-45 seconds rest between rounds. Round 2 - Jerks should...

Tuesday 05-21-19 Workout Of The Day

Tuesday 05-21-19 6 ROUNDS FOR TIME  "Legs, Lungs, Core & Bunz" Alternate Row 500m and Bike .75 Miles each round... 12 Hang Squat Cleans 95/135# Or double bell clean & squat @ 35/50#   Core Finisher  3 SETS 15 Rower Pike-Ups 30 Russian Twists @...

Sunday 05-19-2019 Workout Of the Day

Sunday 05-19-2019 Workout Of the Day A. In a 4:00 window: 3 rounds: 7 hang cleans@95/135# 7 bar facing burpees Then max cal bike in time remaining Rest 2:00, then REPEAT! B. In a 4:00 window: 3 rounds: 7 hang clean and jerks @65/95# 7 box jumps @20/24" Max cal row in...

Cut the Calorie Counting

  Calorie counting. I am sure you’ve all heard of it, and many of you have probably even tried it for some period of time. I emphasize “for some period of time” because it is very hard to do for the long term. Calorie counting is time consuming, tedious, and...

Friday 05-17-19 Workout Of The Day

Friday 05-17-19 A. On a TWELVE MINUTE CLOCK build to a heavyish three touch and go squat cleans B. For Time "Clean My Room" 10 Squat Cleans @ 125/185# 10 C2B Pull-Ups 15 Squat Cleans @ 95/135# 15 C2B Pull-Ups 20 Squat Cleans @ 65/95# 20 C2B Pull-Ups C. Core work...

Thursday 05-16-19 Workout Of The Day

Thursday 05-16-19 25 Min Partner AMRAP Share the load... "Partner Pandemonium" 10 Ring Muscle Ups / Ring Dips 20 Box Over Burpees 20/24" 30 Kcal Bike 40 T2B 50 Wall Balls 20/30# 60 Kcal Row  

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