Week of Dec 16-22

16/12/2019 A. Deadlift - 3 @ 75, 80, 85, 90%, then 6 @ 75%. B. 3 rounds for time of: 25 ring push-ups (modify reps or movement) 25 weighted step-ups (20/14 lb medicine ball) 25 toes-to-bar For newer people, use a lower box and/or do the step-ups unweighted.  ...

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Week of Dec 9-15

09/12/2019 A. 4 work sets of: 3(Clean + push jerk). These do not have to be touch and go, but there should be minimal rest between reps in the complex. B. 8 minute AMRAP of: 6 DB hang cleans (2x50 / 2x35 lbs) 6 DB push presses 6 strict pull-ups (scale to hinge rows or...

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Week of Dec 2-Dec 8

02/12/2019 A. Deadlift - 5x3 @ 75%, using a 31X1 tempo (3 second negative this time, not 5 second). B. With a partner, alternating for a total of 16 rounds: Bike 45 seconds for calories, with a 15 second transition Switch roles. Record your total team calories.  ...

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Week of Nov 25-Dec 1

25/11/2019 - Bring-a-Friend Day! A. Light push press and push jerk technique work – 2 sets of 3 PP + 3 PJ. Reset between each rep (i.e. don’t cycle the reps). B. Alternating for 4 sets: – Challenging ring rows for 5 reps – as tough as possible, so elevate the feet if...

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Week of Nov 18-24

18/11/2019 A. Light push press technique work – 3 x 5. Increase weight from Nov 13, but still keep it light. Reset between each rep (i.e. don't cycle the reps). B. Alternating for 4 sets: – Double bent over KB rows for 5 reps – as heavy as possible – Barbell press – 5...

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Week of Nov 11-17

11/11/2019 A. Single DB overhead squats – Work up to 5×5 at a moderately heavy weight. These require a lot of mobility to perform, so if that’s not your cup of tea yet, limit your depth, and/or work on barbell overhead squats. B. Open workout 20.5 or variation  ...

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Week of Nov 4 to Nov 10

04/11/2019 A. Pistol practice: - 3×30 second holds in the bottom of the pistol squat, alternating legs. Do these on a box if needed, or on the floor (30 seconds is a looong time in this position on the floor, so you may need to dial back the time a bit). Keep your...

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03/11/2019

A. 6 rounds for time of: 8 deadlifts at bodyweight (or 50%, whichever is less) 500 m row B. "Durante Core" 5 rounds of: 10 hollow rocks 10 V-ups 10 tuck-ups 10 second hollow hold Rest 1 minute.

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02/11/2019

A. Single DB overhead squats - Work up to 5x5 at a moderately heavy weight. These require a lot of mobility to perform, so if that's not your cup of tea yet, limit your depth, and/or work on barbell overhead squats. B. 12 minute AMRAP of: 8 barbell rows 16 wallballs...

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