Author Archives: admin

Mcgill big 3 + A1 – Snatch grip isometric pin pull below knee x 6-8 sec, rest 30 sec A2 – Slam ball x 5, rest 30 sec A3 – 6 sec AB sprint, rest 2-3 min x 3 sets … Continue reading →

Mcgill big 3 + Bar MU skill work A1. 2 supine snap to hollow + 2 snap to transition, rest as needed *https://youtu.be/ARZrd9_VoEk A2. 5 low bar hollow turnovers x5, rest as needed x 5 sets *focus on pressing down … Continue reading →

For time:  8 bar muscle ups  30 wall balls  20 box jumps 24/20″  30 wall balls  8 bar muscle ups  * 7 min cap  4:19 Quick notes on this and transition times, 8 sec first transition from bmu to wb, … Continue reading →

A. Overhead squats; 3×3; rest 2 min 205 across + 10 min amrap: 10 thrusters 95/65# 10 CTB pull ups 10 OHS 95/65# 10 TTB 5+12 This was a good workout to use my visualization practice on, I’m either above … Continue reading →

50 min around the world, @ or just above conversation effort, sweaty but sustainable, smooth transitions from station to station 20 cal bike 20 cal row 20 cal ski 400m jog About 25-30 minutes class starting using all the rowers, … Continue reading →

Mcgill big 3 done + A – Find a tough below knee hang power clean in 5 attempts or less 245 + AMRAP 7 min 3/3/6/6/9/9… Clean & Jerks @ 135lbs Toes to bar 92 + BB banded hip thrusts … Continue reading →

tttTD (row/burpees) 7:30 For starters, I had a decent warm up, and I have a question, and I already know the answer, but it always depends. AFter my warm up I thought I was ready, but then after the 25 … Continue reading →

Part 1: A. Squat clean; 3 reps on the min for 10 min 185lbs This felt super light today, so I tried to hit 1 rep every 8 seconds B. Two arm DB OH walking lunges; 50 feet x2; rest … Continue reading →

For time 1200m row 60 deadlifts @ 225lbs 600m row 30 PC/PJ @ 135lbs 4:20.4 (1st row) 5:16 (deadlift) 2:30 (2nd row) 4:27 16:33 Recruited someone to do this with me that is way better then me on rowing and … Continue reading →

Part 1: Bouncy/Inverty 8 min EMOM: Odd- 40-75 double unders Even- 45 sec max reps strict hspu 4/3/3 — 4/3/3 — 4/2/2 — 4/2/1 + 8 min EMOM: Odd- 30 sec max reps box jumps 24/20″””” Even- 30 sec max … Continue reading →