Author Archives: admin

A – Wide stance box squats to parallel @ 31X1 tempo – 2 reps EMOM x 12245 B1 – Sumo stance double overhand deadlifts x 5, rest 1 min 245 x 2, 265 x 2, 275 B2 – Hanging bent … Continue reading →

AMRAP 12 min @ 80-84% effortRow 6 cals 4 burpees over erg 14+8 + AMRAP 12 min @ 80-84% Bike 6 cals 2 strict pullups 20+5 Beard over bar instead of chin over that’s why I got so many more … Continue reading →

So this day was fun, even though it left that shitty feeling in my stomach.On top of the shitty feeling, was kind of rushed into getting the work done due to gym access, with that I had no access to … Continue reading →

A1 – KB goblet hold front to back lunges x 5/leg, rest 30 secA2 – KB alternating cossack squats with low hips x 5/side, rest 30 sec A3 – Prone scorpion twists x 5/side, rest 30 sec A4 – Supine … Continue reading →

A – Banded strict press @ 21X2 tempo x 6, rest 2 min x 4 setsEmpty barbell with two small bands, should’ve asked if you want some true accommodating resist Ian even, but with the band stretched that far, I … Continue reading →

Super fun day, loved the movements and the simplicity of them but having a barbell back in my hands.  A – Wide stance box squats to parallel @ 31X1 tempo – 2 reps EMOM x 10 215 I’ve read enough … Continue reading →

AMRAP 10 min @ 80-84% effortRow 6 cals 4 burpees over erg 12+4 + AMRAP 10 min @ 80-84% Bike 6 cals 2 strict pullups 14+3 + AMRAP 10 min @ 80-84% Run 100m 5 russian swings @ 2pd 11 … Continue reading →

A – 10 sets of (2 strict HSPU + 5 kipping HSPU) – rest as needed for qualityfelt ok today  B – Floating clean pulls 5×3, rest 3 min  225 across  Was trying to get more jazzed up at this … Continue reading →

10-12 min of thoracic bridge flow work and active hanging from double and single arm+ Standing banded hollow pullthroughs x 5 Teacup rotations x 3/direction/arm Belly to wall HS hold 15-20 sec rest as needed x 3 sets + In … Continue reading →