Author Archives: admin

Throwdown (DP/BJO/Clean) 6:20 & 285 – the round of 9 is the only one I feel my speed per rep slowed down on the burpee box jump over, my goal was quick transitions, and keep moving, even if I slowed … Continue reading →

EMOM x 30 Min 1 – AB 15 cals Min 2 – 6 bar facing burpees + 12 air squats Min 3 – 3 KB high windmills/side So I kind of went ham on this today. Had a friend who … Continue reading →

A. Hang Squat Clean and Jerk; 1.1.1 x 4 sets; rest 15-20 sec; rest 2min 225-230-235-245 – this was really good today, after feeling like I was getting buried under the load on saturday this was a good way to … Continue reading →

10/5 AB 10 min easy effort done + AB 1 min @ 10 min TT target pace (rest 1 min) AB 2 min @ 10 min TT target pace (rest 2 min) AB 3 min @ 10 min TT target … Continue reading →

Throwdown (DL/HSPU/HSW/Cleans) 50ft handstand walk Took way too much time on the deadlift @ 315, I did 3 right away, 5 and 2, I had 2 reps left and I didn’t pick up the fucking bar right away, it was … Continue reading →

Open workout 19.4 For total time: 3 rounds of: 10 snatches @ 95lbs 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees *12 min time cap 4 bar muscle up … Continue reading →

A1. L Sit Hold; 1min for time x 2 sets; rest 1min Didn’t really have a sense of urgency with this today for time as I was trying to make sure I kept my toes pointed and above my hips. … Continue reading →

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AB 10 min building intensity, faster every 2-2:30, ending around threshold effort done + AB @ 500 watts, pushing the ‘grind’ a little more each set compared to last week (if last week was stopping at a 7-8/10, lets push … Continue reading →

9/25Strict ring MU skill exposure, spend 6-8 min of ‘play’ hereThis is the first time I have done some strict rmu in a long time and was glad to know I still have it. What was hard today was controlling … Continue reading →