Best Recent Content

  • Wednesday, April 19, 2017

    Klokov press
    3 x 5-4-3 ratchet
    52# w/10-sec hold on last rep/55# w/15-sec hold on last rep/57# w/20-sec hold on last rep
    55# w/15-sec hold on last rep/57# w/20-sec hold on last rep/60# w/25-sec hold on last rep
    57# w/20-sec hold on last rep/60# w/25-sec hold on last rep/62# w/30-sec hold on last rep

    4-round Tabata
    20 seconds of GHD sit-ups/10-second parallel hold

    -rest 2:00-

    Max long plank

    -rest 2:00-

    4-round Tabata
    20-second GHD parallel hold/10 seconds of GHD sit-ups
    tapodaca
  • Tuesday, March 21, 2017

    Back squat
    1x3 325#
    1xAMRAP 325#x4

    3x10
    Pause front squats(above parallel)
    165#

    CONDITIONING:
    Advanced
    2 x AMRAP in 8:00, rest 2:00 in between
    10 front squats, 95#
    5 broad jumps
    10 box jumps, 24"
    8rds +1

    And if you ask me @sandyw it was 7rds+. I can not confirm the +15
    Lol

    2:00 plank
    25 hollow rocks
    25 reverse sit-ups
    1:30 plank
    20 hollow rocks
    20 reverse sit-ups
    1:00 plan
    15 hollow rocks
    15 reverse sit-ups
    SandyW
  • Monday, March 20, 2017

    Bench Press
    1x3 350#
    1xAMRAP 350#x4

    Board press
    3x5
    225#

    Spoto press
    3x10
    165#

    Death by
    Kettle bell swings 55#
    Burpees
    13+14+6

    3x
    400m
    Weighted sit-ups 10#
    Renee
  • Wednesday, February 8, 2017

    WARM-UP:
    8-round Tabata plank hold
    8-round Tabata burpees
    8-round Tabata plank hold

    Shoulder press 68#
    x 5, x 9 (failed 10) AMAP
    Pause Ascent 60#
    3 x 5

    Back rack hold 85% (300# BRM)
    255# 3 x 30 sec
    Front rack hold 45% of BRM
    135# 10 x 10 sec (used tabata timer)

    8-round Tabata with a twist
    Klokov presses, 35#
    ** 20-second OH hold => 10 seconds of presses
    This was deceptively hard; press count 8, 6, 3 for rounds 3-8 total presses 32
    Maybe i should have slowed down rounds 1 and 2 and tried to be more consistent @Unforgibbon ?


    3 rounds
    1:30-2:00 long plank (1:30.1:45 ish)
    10 strict hanging leg lifts

    3 rounds
    1:00 side plank left => 1:00 side plank right
    10 weighted tea pots each side 16kg KB
    10 one-arm dumbbell or kettlebell deadlifts each side (this is with a conventional stance, so that the bell is on the outside of the leg) 24kg KB
    Renee
  • Tuesday, January 10, 2017

    WARM-UP/PREP:
    2x
    25 air squats
    20 walking lunges
    2:00 – bottom of the squat

    CONDITIONING:
    Advanced and Intermediate
    AMRAP in 15:00
    300-meter ski
    30 double-unders
    10 dumbbell hang power cleans
    10 dumbbell push presses

    Beginner
    AMRAP in 10:00
    200-meter ski
    20 pogos
    10 dumbbell hang power cleans
    10 dumbbell push presses

    ACCESSORY:
    3x
    200-meter run
    30 butterfly sit ups
    10 hollow rocks

    MOBILITY:
    4x
    1:00 – cobra pose
    1:00 each side – triangle pose
    2:00 each side – pigeon pose 
    I usually do slam balls as an alternative to the ski erg...is that a good sub or do you have better ideas? 
    That's a good sub.
    Sticking a rusty nail in your eye might be a good sub too. Same stimulus.
    buffedout
  • Tuesday, January 10, 2017

    WARM-UP/PREP:
    2x
    25 air squats
    20 walking lunges
    2:00 – bottom of the squat

    CONDITIONING:
    Advanced and Intermediate
    AMRAP in 15:00
    300-meter ski
    30 double-unders
    10 dumbbell hang power cleans
    10 dumbbell push presses

    Beginner
    AMRAP in 10:00
    200-meter ski
    20 pogos
    10 dumbbell hang power cleans
    10 dumbbell push presses

    ACCESSORY:
    3x
    200-meter run
    30 butterfly sit ups
    10 hollow rocks

    MOBILITY:
    4x
    1:00 – cobra pose
    1:00 each side – triangle pose
    2:00 each side – pigeon pose 
    I usually do slam balls as an alternative to the ski erg...is that a good sub or do you have better ideas? 
    That's a good sub.
    buffedout
  • Thursday, January 5, 2017

    WARM-UP/PREP:
    5x
    1:00 – jump rope
    100-meter run
    10 dumbbell box step-ups

    CONDITIONING:
    Advanced
    5 rounds
    100-meter dumbbell farmer’s carry
    8 hillbilly prowler passes (weighted w/dumbbells used for walk)
    8 tire flips

    Intermediate
    5 rounds
    100-meter dumbbell farmer’s carry
    6 hillbilly prowler passes (weighted w/dumbbells used for walk)
    6 tire flips

    Beginner
    4 rounds
    100-meter dumbbell farmer’s carry
    5 hillbilly prowler passes
    5 kettlebell deadlifts

    ACCESSORY:
    4x
    25 butterfly sit-ups
    Max plank hold

    MOBILITY:
    2x
    3:00 – bottom of the squat
    2:00 each side – pigeon pose
    1:00 each side – banded Samson stretch 
    buffedout
  • Friday, December 23, 2016

    Brand X is closed for the Christmas holiday

    PREP:
    Your choice

    CONDITIONING:
    2 rounds
    400-meter-600-meter run
    10 hollow rocks
    30 flutter kicks

    -or-

    800-meter run at a fast pace, rest 4:00
    2 x 400-meter run at a faster pace than your 800 pace, rest 3:00 between
    4 x 200-meter run at a faster pace than your 400 pace, rest 2:00 between

    MOBILITY:
    Your choice
    dlong
  • Tuesday, December 20, 2016

    Back squats
    130# x 10, x 19

    Front Squat
    3x5 10 sec descent
    55#

    5rds
    1:00 prowlers
    10 burps
    10 walking lunges 35#
    3:00 rest

    @tapodaca you did back squats...dead lifts are when you pull the bar off the ground
    tapodaca
  • Friday, December 16, 2016

    20 min AMRAP

    9 deadlifts' @155#
    8 MU transitions
    9 squat cleans @95#

    3 shy of three rounds

    I can remember when those numbers where a one rep max, so that's cool

    Rest day tomorrow

    Mark
    bash