Best Awesome Content

  • 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
  • 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
  • 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
  • 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
  • Monday, December 12, 2016

    Bench press
    77# x 10, x 19
    Spoto press
    65# 3 x 10

    STRENGTH:
    1=>10
    strict pull-ups
    2-4-6-8….18-20
    strict push-ups
    30:35....no really - I did this for 30 minutes
    tapodaca
  • Wednesday, November 9, 2016

    Bench Press

    3 x 130 x 5


    15:00 AMRAP with Unforgibbon & Nick
    10 db incline press 35#
    20 Box jumps 16" box
    1:00 long plank
    5 rds + 10, +14 

    SandyW
  • Thursday, September 22, 2016

    PREP:
    3x or 6:00
    10-meter handstand walk
    10-meter bear crawl
    10-meter run => 10-meter side shuffle left
    10-meter run => 10-meter side shuffle right
    Run backward to start point

    STRENGTH AND CONDITIONING:
    5 x 200-meter sprints
    3:00 rest between

    MOBILITY:
    Calf stretch
    Couch stretch
    Adductor smash
    ChadG
  • Friday, September 9, 2016


    For time:
    100 single-unders
    25 sit-ups (abmat)
    154-lb (metric) deadlift, 25 reps
    20-in. box jump overs, 50 reps

    Time 18:01

    Beginners scale was actually box step overs, which I initially was pleased with as box jumps have been a real problem since I face planted into a bench vice (a big angular piece of bolted down steel) on a failed box jump, I have been building back up, steps with door frame to hold then 14"-16"&18", but the proper full size box sits in the corner growing in size whenever looked at or even thought of, UNTIL TODAY!!!

    I know nobody else will ever read this but I know that I did it, the fight isn't over until I stop fighting, and if you're waiting for me to quit you better take a seat, but know that I'll keep moving and improving until you can't see me because I'll be that better version of me.

    Mark
    LymanBigO
  • Tuesday, August 30, 2016

    Row 250 53.3

    Row 500. 1:55.6

    Row 1000. 3:58.8

    Row 500. 1:54.3

    Row 250. 52.8

    Feel like I've been beaten with a bat!!

    Rest day tomorrow

    Mark
    That's a good one.
    dch