Author Archives: admin

AM Row 4 min easy + Row 3 min moderate + Row 2 min @ 2k pace (rest to recovery between each) + Row 1k in 3:45-3:50, rest 30 sec Row 1k in 3:40-3:45, rest 30 sec Row 1k in … Continue reading →

EMOM Min 1 – 6 fast burpees Min 2 – 6 1-arm russian swings (3/side) Min 3 – 6 sec HARD AB rest walk 3 min x 3 times through + 3 rounds @ 88% 12 1-arm alternating DB snatches … Continue reading →

A1 – 8 TNG deadlifts @ 295, rest 20 sec A2 – 8 strict HSPU, rest 15 sec A3 – 12 kipping HSPU (open standard), rest 3 min x 4 sets Felt good with all of this. Deadlifts felt fast, … Continue reading →

DB skill exposure (low volume work in each pattern, just get some exposure) Dbl DB deadlifts Single DB alternating power and squat snatches Single DB same side TNG power and squat snatches Dbl DB power cleans and hang power cleans … Continue reading →

4 rounds, keep effort high across without needing to slow the pace Row 60 cals 30 box jump step downs @ 24in 15 burpees lateral over erg 3:28.1-3:15r 3:40.7-3:40r 3:34.2-3:13r 3:26.2 26:20 I set the rower up to countdown cals … Continue reading →

Monday is a really tough day for me to hit quality doubles. I got both sessions in, but the 2nd one was rushed and outside of the structured warm up, didn’t have much else time to warm up at all. … Continue reading →

Still not feeling 100%, but felt important to get the volume and practice this piece even if I wasn’t functioning up to my full potential. EMOM Min 1 – 6 fast burpees Min 2 – 6 1-arm russian swings (3/side) … Continue reading →

Once again it’s that time of year to start fighting off all the shit that is going around. I’m sure being in a tropical paradise for a weekend and then back into 7 degree temps didn’t help anything. Super congested … Continue reading →

5 min easy bike + Ido squat + 4 min easy ski + Thoracic spine flows + 3 min easy row + 5 min locomotion + AMRAP 30 min @ progressive intensity (faster every 10 min, then find another gear … Continue reading →

A1 – CO symmetry snow angels from deep squat x 4 slow reps, rest 1 min A2 – Seal walk 25ft with feet on sliders, active protraction and hollow, rest 1 min x 4 sets No sliders so I improvised … Continue reading →