Monthly Archives: September 2020

E3MOM x 15 (3 times through each station, 45 min total, aerobic effort throughout) Set 1 – Row 500m Set 2 – 20 empty bar banded strict press Set 3 – Ski 500m Set 4 – 12 strict pullups with … Continue reading →

AB 10 min building intensity, faster every 2-2:30, ending around threshold effort + AB as long as ‘comfortable’ at ending point of step test from last week rest walk 90 sec and pick back up until you accumulate 150 cals … Continue reading →

Throwdown 81 reps on c2b/fran – I broke up the round of 21 c2b into 12/9 – and in hindsight I wished I would’ve gone for it. In the back of my mind I was a little worried about the … Continue reading →

EMOM x 16-20 @ 80% effort throughout, aerobic and sustainable, adjust rounds/reps as needed within this range Min 1 – 12-16 alternating DB box step ups (single 50lb DB, hold however) Min 2 – 8-12 strict pullups Min 3 – … Continue reading →

A. Squat Snatch Gauntlet; start at 70% of your 1RM, add 5# every min until failure Missed 200, was a little tired today and just didn’t feel super snappy. Also felt like my hips were shooting up too early on … Continue reading →

9/8 (ES step test) AB 3 min @ 150 watts AB 3 min @ 200 watts AB 3 min @ 250 watts + (rest walk 2-3 min) AB 1 min @ 250 watts AB 1 min @ 300 watts AB … Continue reading →

EMOM x 16-20 @ 80% effort throughout, aerobic and sustainable, adjust rounds/reps as needed within this range Min 1 – 12-16 alternating pistols Min 2 – 12-16 kipping HSPU Min 3 – 12-16 wallballs @ 30lbs Min 4 – 12-16 … Continue reading →

9/1/2020 I wanted to get the volume in from cutting the muscle up handstand walk piece short, so I cut off 1 rep and 10ft to get that work in E3MOM x 9-12 (3-4 times through as you see value … Continue reading →