12/11/2019

By |2019-12-09T19:00:00-05:00December 9th, 2019|Workouts|

12/11/2019Deadlift (8 x 3; 75% of 1RM)Romanian Deadlift (RDL) (3 x 8; heavier than last week)Bent Over Row (3 x 8; heavier than last week)MetconOptional [...]

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12/10/2019

By |2019-12-08T19:00:00-05:00December 8th, 2019|Workouts|

12/10/2019Power Clean + Push Jerk (5 x 3 @ 85%)Bench Press (5 x 5; at or above 80%)Strict Pull Ups (5 x max reps; go [...]

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12/09/2019

By |2019-12-07T19:00:00-05:00December 7th, 2019|Workouts|

12/09/2019Back Squat (AMRAP @ 75% 1RM)- constant motion reps, don't rest pause - go to failureBack Squat (5 x AMRAP -2 @ 75%)- At 75% [...]

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12/06/2019

By |2019-12-04T19:00:00-05:00December 4th, 2019|Workouts|

12/06/2019Deadlift (Build to 1RM )Front Squat (Build to 1RM)Metcon (AMRAP - Rounds and Reps)20 min AMRAP 5 Hang Power Clean 10 Evil Wheel 15 Sumo [...]

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12/05/2019

By |2019-12-03T19:00:00-05:00December 3rd, 2019|Workouts|

12/05/2019Push Press (5 x 5; from rack, all heavy)Superset with High Hang CleanHigh-Hang Clean (5 x 5; medium to heavy)Power Clean; superset with Push PressMetcon5 [...]

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12/04/2019

By |2019-12-02T19:00:00-05:00December 2nd, 2019|Workouts|

12/04/2019Deadlift (4 x 3 @ 65%)Seems easy, right? 1RM coming this Friday!Romanian Deadlift (RDL) (5 x 8; heavier than last week)Banded Hip Thruster (5 x [...]

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12/03/2019

By |2019-12-01T19:00:00-05:00December 1st, 2019|Workouts|

12/03/2019Power Clean + Push Jerk (5 x 3; all 5 sets at or above 80%)Strict Pull Ups (5 x 3-5; AHAP)Pull Ups with no kipping [...]

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12/02/2019

By |2019-11-30T19:00:00-05:00November 30th, 2019|Workouts|

12/02/2019Back Squat (Build a single AHAP)Back Squat (3 x 10 @ 70% of new 1RM)Banded Hip Thruster (4 x 12-15, knees banded)Back Rack Lunge (4 [...]

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11/29/2019

By |2019-11-27T19:00:00-05:00November 27th, 2019|Workouts|

11/29/2019Front Squat (Build to 3RM Front Squat)Front Squat (3 x 1-2 reps at your 3RM weight)Sumo Squat (5 x 6; all heavy)Metcon (AMRAP - Rounds)EMOM [...]

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11/28/2019

By |2019-11-26T19:00:00-05:00November 26th, 2019|Workouts|

11/28/2019Fight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# [...]

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