Author Archives: admin

11/15 HSW skill 50ft bear crawl with straight legs and straight arms 50ft crab walk, try to keep hips high 50ft inch worms, arms straight throughout 50ft walk with swing into handstand done + For time 7 ring MU, rest … Continue reading →

11/9 Every 4 min x 4 sets (2 of each) Odd sets – 20 cal echo bike + AMRAP RMU to 3 min mark Even sets – 20 cal ski + AMRAP HSW 25ft increments to 3 min mark RMU … Continue reading →

11/4 Self directed, bike and bodyweight for some sweat 18 Bike erg cals every 2 minutes Amrap ski cals in remaining time until completing 150 ski cals 15:57 – this was fun, I kept a pretty high cadence on the … Continue reading →

10/28 2 min clock Row 25 cals AMRAP RMU in remaining time rest 2 min bt sets x 3 8-6-4 + 2 min clock 10 shuttle runs AMRAP rope climbs in remaining time rest 2 min bt sets x 3 … Continue reading →

10/21 A1 – Isometric front squat pin press x 8-10 sec hard contraction at or just above parallel, rest 20-30 sec A2 – Clean pull x 1.1.1 @ 255lbs, rest 5-6 sec bt reps, rest 20-30 sec after third (drop … Continue reading →

10/17 Squat Snatch cluster – 1.1.1 x 4 sets, rest 10 sec/2 min 170-180-185×2 + 2 min working window, 1 min walk rest x 4 rounds 5 dbl DB devil press @ 50/hand 15 wallballs (20lbs to 10ft) AMRAP row … Continue reading →

10/14/2022 EMOM x 16 Min 1 – Row 30 sec @ 1200 cal/hr Min 2 – 30 sec bar facing burpees (target of 9-10) Min 3 – Echo 30 sec @ 65 RPM Min 4 – 30 sec box jump … Continue reading →

Will update this last week/10 days of the cycle in a day or so

9/24 For Time (15 min cap) 60 Cal Row  50 GHDSUs  40 Power Cleans @ 135lbs 30 HSPUs  20 Power Snatch @ 135lbs  I had no killer instinct to finish the workout this morning. The ghdsus took longer than they … Continue reading →

9/19 Burgener snatch warmup with empty BB (3 reps/movement) + Hang Muscle snatch x 3/Pressing snatch balance x 3, rest 60 sec x 3 sets 75-105-110 – pressing snatch balance was really grindy and not pretty on 110 + Hang … Continue reading →