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  • Wednesday – 062817

    Review GHD sit-ups, bent over rows, and ring push-ups. Then: EMOM EMOM for 20 minutes: In the 1st minute, perform 15 GHD sit-ups In the 2nd minute, perform 8 bent over rows…

  • Tuesday – 051617

    Strength Deadlift Find your 1 rep max. Compare to 061316. Workout of the Day In 5 minutes, Run 400 meters, then peform AMRAP in remaining time: Toes-to-bar Rest 2 minutes then In…

  • Friday – 050517

    E2MOM E2MOM (Every 2nd Minute on the Minute) for 20 minutes: Perform 5 strict handstand push-ups then 5 kipping handstand push-ups. If you are good at handstand push-ups, go to a deficit.…

  • Friday – 041417

    Warm-up/Injury Prevention Perform 50 Russian kettlebell swings at a heavy weight, then 3 rounds for quality: 15 single arm band rows with rotation (each arm, hold 1 second at the back) 10…

  • Thursday – 022317

    Olympic Split Jerk Find your 2 rep max. Pause Split Jerk + Split Jerk With the pause jerk, you will pause for 2 seconds in the bottom of the dip portion of…

  • Friday – 011317

    EMOM EMOM for 15 minutes: In the 1st minute, perform 5 snatch grip RDL’s or straight leg deadlifts going heavy, but not maximal. In the 2nd minute, perform AMRAP of ring push-ups.…

  • Friday – 120916

    Strength Shoulder Press Find your 1 rep max. then Perform AMRAP of shoulder press in 5 minutes at 65% of just attained 1RM. You have 15 minutes to establish a 1RM shoulder…