Great training last week. We had Challenge participants mostly post 4 to 6 workout sessions during the week. This week starts on with a fun looking mainsite wod. Keep doing the right things each day, eat clean, workout and focus on going to bed and waking up in the morning at a consistent time all… Read More »
1586: Friday Strength: Superset – 4×5 bench press – 4×12 front squat or goblet squat (choose load to do unbroken & pull BB from the floor) WOD: FT – 20 body blasters (start under PU bar then burpee to pull up + KTE) – 120 DU – 800m Run – 120 DU – 20 body… Read More »
Going to 100. 1585: Thursday 4/27 Take 10 minutes work up to a 2 rep T N Go power snatch A. EMOM 10 2 rep T-N-Go power snatch B. 3 RFT 25 wall balls 15 box jumps 400 m run
1584: Wednesday 4/26 A. 5 rounds (10 cap) 10 m walking lunges (BW to 40#db or kb’s) choose # of unbroken pull ups 15, 12, 10, 8 or 6 rest 5 minutes B. Over the barbell Grace 30 G2O (follow barbell to ground) 35-135? 2 over the bar burpees every 5 reps. break C. 4RFT… Read More »
Box Announcement Some friends wanted to do a 30 day challenge. If you are interested it is simple to get in. Just write your name on the whiteboard and you’re in! The rules are simple: – Duration: 30 days – ZERO alcohol – Post 20 training days at 2120. – Get your diet right. Choose… Read More »
ISPE, Wednesday and Fridays. 1582: Monday 4/24 STRENGTH: box squats 4×5 (intro or climbing) Condtioning: 3RFT 12 power cleans 135/95 12 CTB or pull ups 12 push jerks or push press 12 T2B or tuck sits At completion of 3rd round run 800m, clock stops at blue wall. Try this one with dumbells?