Entries by

Tuesday 1/26

Adam CONDITIONING for Tuesday 1/26/2021 Warmup 3 total rotations (or about 10:00) of :30 work, :10 rest – deficit reverse lunge – bumper ground-to-overhead – Russian twist – bumper-facing burpee – calf raise Strength a. Pullup Ladder: EMOM do 1-2-1 reps x4 rounds, as strict as possible. b. every 90 seconds do 3 thrusters (ascending […]

Monday 1/25

CONDITIONING for Monday 1/25/2021 FREYR max reps in 7:00 10-20-30-40-etc of – penguin jumps – crunches – reverse crunches Post score to comments! LISTEN: Debunking Microwave Myths – The David Chang Show WATCH:

Sunday 1/24

We have YOGA at 10am on Zoom with IVAN.MVMT RSVP via PushPress for detaisl. AT-HOME WORKOUT for Sunday 1/24/2021 RHOAM READ: Inside the Secret Skill That Fuels Steph Curry’s Record-Breaking Career – ESPN WATCH:

Saturday 1/23

IN-GYM WORKOUT for Saturday 1/23/2021 Prep E2MOM do 1-2-3-2–1 pullups, as strict as possible, for TWO rounds As a group HANG as long as possible for 7:00- every break do one round of 5 pullups + 10 pushups + 15 slam ball + 20 lunges. Strength EMOM do 3 power cleans for TEN ROUNDS. Conditioning […]

Friday 1/22

CONDITIONING for Friday 1/22/2021 ESPRESSO as many reps as possible in 20:00 20 one-arm snatch 20 pogo burpees 20 pushups You do not have to alternate the snatches. Post score to comments! LISTEN: How Your Metabolism Really Works (With Josh Clemente) – BarBend Podcast WATCH:

Thursday 1/21

WORKOUT for Thursday 1/21/2021 Strength Ladder: EMOM do 1-2-1 pullups for 4 rounds 7:00 hang- every drop do 5 pullups + 10 pushups + 15 slam ball + 20 lunges Lifting: E2MOM do 3-5 push press (ascending in weight) x8 rounds. Focus on holding the lockout and checking legs & glutes locked, ribs crunched down. […]

Wednesday 1/20

CONDITIONING for Inauguration Day 1/20/2021 MIMIR AMRAP in 10:00 5 ground-to-overhead 10 front squats 15 pushups Rest 3:00 then AMRAP in 10:00 10 shoulder-to-overhead 20 deadlifts 30 lunges Ideally done with a pair of dumbbells. Post both individual scores to comments! READ: Bill Grundler On the “New” Masters Format – Morning Chalk Up WATCH:

Tuesday 1/19

WORKOUT for Tuesday 1/19/2021 Every minute on the minute for 3 sets do 1 pullup, 2 pullups, 1 pullup. Then HANG as long as possible for 7:00- every drop do 1 round of 5 pullups, 10 pushups, 15 slam ball, 20lunges. E2MOM do 3-5 back squats (ascending in weight) for 6 sets. If you’d like […]

Monday 1/18

CONDITIONING for MLK Day Monday 1/18/2021 LAUFEY AMRAP in 12:00 12 DB snatches 12 situps 12 deficit step-downs For both the snatches and step-downs do 6 on each side to break up the 12 reps rather than alternating reps. Post score to comments! READ: How the FBI’S Surveillance of Martin Luther King Jr. Was Bolstered […]

Sunday 1/17

We have YOGA on Zoom at 10am with Ivan. CONDITIONING for Sunday 1/17/2021 5 rounds of a 400m run, resting 1:00 in between efforts. Full recovery for 3:00 3 rounds of an 800m run, resting 1:00 in between efforts. Full recovery for 3:00 then finally run 1 mile (1600m) for time. Go outside and do […]