Workout of the Day

Tempo Back Squat 33X1 – 4×3 at 70-75% Rest 2 minutes 3 second negative and 3 second pause today, lets really focus on control, staying tight and NOT bouncing out after the pause! “Francy” 5RFT – 12 min cap 200m… Read more »

4RFT (40 min cap) 500/400m Row 12 Dual DB Deadlifts 50/35 | 35/25 | 25/15 12 Dual DB Shoulder to Overhead 50/35 | 35/25 | 25/15 30/21 Calories of Assault Bike 12 Dual DB Front Squats 50/35 | 35/25 |… Read more »

Tempo Bench Press – 5×3 at 33X1, rest 90s at 65-75% Bench – today we’ll have a 3 second negative and a 3 second pause on our chest, so lets try not to lose tension during the pause. AMRAP 12… Read more »

Barbell Bulgarian Split Squat – 4×12 (6/leg) Bulgarians – we’ll be performing with a back rack barbell set up today, use the first set to build your comfort and then build from there. AMRAP 13 6 Strict Pull Ups |… Read more »

Skill: 4 Supersets of:8-10 Feet Elevated Ring Rows10-15 empty bar barbell bicep curlsRest 2 minutes Note: Working on our pulling strength for our pull ups with some ring rows/bicep curls. If we cannot perform feet elevated (feet should be at… Read more »

Pause Push Press – 4×5 at 65-75% *1 second pause in dip and in catch* Push Press – we’ll be pausing in both our dip and our receiving position today. lets really focus on keeping our weight midfoot in the… Read more »

Every 2 min for 12 minutes (6 sets) 50′ Dual DB Walking Lunge 10 DB Romanian Deadlifts Strength – 6 total sets, so go a little lighter than you expect for these! AMRAP 13 12 Dual Hang KB Cleans 53/35… Read more »

For time: 35 min cap 800m run 40 Pull Ups | Assisted Pull Ups | Ring Rows 40 Wall Balls 20/14 | 14/10 | 10/6 40 KB Snatch 53/35 | 35/26 | 26/18 800m run w/ wall ball 40 KB… Read more »

Tempo Strict Pull Ups – 31X1 tempo, 4 max effort sets Rest 90s-2min Pull Ups – 3 second negative, 1 second pause at top and bottom of the rep. We’ll go to form failure today. Scaling ensure you’re using the… Read more »

Tempo Front Squat – 4×3 at 31X1 tempo, 70-75% 1RM Front squats, tempo reads as follows: 3 second negative, one second pause, explode up, 1 second pause at top. Lets stay braced and engaged in the pauses, not redipping to… Read more »