Best Recent Content

  • Friday, December 22, 2017

    WARM-UP:
    Bear crawl alphabet – “write” the letters of the alphabet in a bear crawl. Each letter should be about 6’ top to bottom.

    CONDITIONING:
    Advanced
    AMRAP in 10:00 
    5 hang power cleans, 155#/115#
    5 box jumps, 30”/24” 

    Intermediate
    AMRAP in 10:00 
    5 hang power cleans, 95#-135#/65#-85#
    5 box jumps, 24”-30”/20”-24” 

    Beginner
    AMRAP in 10:00 
    5 dumbbell hang power cleans, 10#-20##
    5 box jumps or 10 box step-ups, 12”-20” 

    ACCESSORY:
    Advanced
    5x
    30 crunches
    30 Russian twists 

    Intermediate
    4x
    30 crunches
    30 Russian twists 

    Beginner
    3x
    30 crunches
    30 Russian twists 

    MOBILITY:
    4x 
    1:00 each side – couch stretch
    1:00 – banded Samson stretch 
    1:00 – foam roll upper quads one leg at a time

    buffedout
  • Friday, December 8, 2017

    Deads
    475# x 5, resets (all-time pr for resets)

    w/Big D
    12:00 AMRAP
    5 strict wide-grip pull-ups
    10 deads, conventional/double overhand, 275#
    100-meter run
    5 rds + 5 + 3
    ChadG
  • Tuesday, November 28, 2017

    w/Big D
    12:00 AMRAP
    3 back squats, 275#
    5 hillbilly prowler passes
    5 rds + BS + 2 passes
    ChadG
  • Monday, September 18, 2017

    WARM-UP: 
    4x
    200-meter row
    20 PVC pass-throughs
    20 jumping jacks
    20 dumbbell push presses 

    TEKKERS:
    10:00
    Snatch technique work using 135# or less 

    CONDITIONING:
    Advanced
    AMRAP in 15:00
    Hill sprint
    10 power snatches, 115#/85#
    5 muscle-ups 

    Intermediate
    AMRAP in 15:00
    Hill sprint
    10 power snatches, 95#/65#
    1-3 muscle-ups or 3-5 chest-to-bar pull-ups and 3-5 dips

    Beginner
    AMRAP in 10:00-15:00
    Hill sprint or 200-meter run
    10 hang power snatches, PVC-55#
    3-5 ring rows and 3-5 push-ups 

    ACCESSORY:
    Advanced
    3x
    1:00 accumulated hollow hold 
    30 hollow-to-reverse sit-ups 

    Intermediate
    3x
    1:00 accumulated hollow hold 
    20 hollow-to-reverse sit-ups 

    Beginner
    3x
    0:30-1:00 accumulated hollow hold 
    15-30 sit-ups 

    MOBILITY:
    3x
    1:00 – cobra pose 
    1:00 each side – triangle pose
    1:00 each side – couch stretch
    1:00 – barbell IT band smash
    oreo5
  • Tuesday, August 29, 2017

    WARM-UP:
    3x
    1:00 – bike 
    1:00 – air squats 
    1:00 box step-ups
    1:00 walking lunges

    TEKKERS:
    10:00
    Clean technique work using 135# or less 

    CONDITIONING:
    Advanced
    4 rounds
    Hill sprint
    20 wall ball shots, 20#/14#
    20 pull-ups 

    Intermediate
    4 rounds
    Hill sprint
    15 wall ball shots, 20#/14#
    15 pull-ups 

    Beginner
    3 rounds
    Hill sprint
    10 wall ball shots, 6#-14#
    10 ring rows 

    -then-

    Advanced and Intermediate
    3:00 
    Max hollow rocks 

    Beginner
    Accumulate 2:00-3:00 in hollow hold

    MOBILITY:
    4x
    1:00 each side – banded pec stretch
    1:00 each side – banded lat stretch
    2:00 – lacrosse ball in traps 
    BigO
  • 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