Author Archives: admin

9/22 (DSGN overlap) 3 sets: A1. False Grip Passive Hang w/ Ring Turnout: AMSAP +5 seconds on last weeks (35 sec cap) A2. Bottom of Ring Dip Support Hold: 20 sec A3. False Grip Ring to Chest Hold: 20 sec … Continue reading →

AB 10 min building intensity, faster every 2-2:30, ending around threshold effort done + AB as long as ‘comfortable’ at 500 watts rest walk 90 sec and pick back up until you accumulate 200 cals at that speed 24:54 Never … Continue reading →

#tttTD65 AMRAP 12 min 2 rounds of 50ft dbl DB reverse walking lunges (lunge backwards) 12 dbl DB power cleans 16 Toes to Rings Then, 2 rounds of 50ft dbl DB reverse walking lunges 16 lateral pogo burpee over DB … Continue reading →

Every 2 min x 8 sets (4 of each couplet) Odd sets – 10 dbl db Hang squat clean thrusters @ 50/hand + 12 bar facing burpees Even sets – 3 burpee ring MU + 50 DU’s Ummmmm – i … Continue reading →

A. Power Snatch; 3 on the min for 3 minutes, 2 on the min for 3min, 1 on the min for 3 min 145-155-175 – 175 didn’t feel great, the other loads felt really good and crisp, felt like I … Continue reading →

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 →