Latest Workout

I had a new client the other day who—in the middle of an 8-minute EMOM of burpees— freaked out because he ran out of water in his bottle. He abandoned his burpees and started sauntering toward [...]

Cold and flu season is coming, and just like diet advice, information about what to do is ALL OVER THE MAP! “Feed a cold, starve the flu, right?” But wait, a new study says it depends on the [...]

DailyWorkout

[vCitaContact type=contact width=300 height=250] Strength Pause Front Squat -4×5 @75% Accessory Strict Pull-Ups -3×8 Workout 3x Adv Run 400m 6 Thruster (95/65) 12 Box Jumps (24/20) [...]

Endurance Air Dyne Sprints 6x 1min Skill Double Unders WOD AMRAP in 8min of: Adv 8 Toes to Bar 12 KBS (24/16) Inter 8 Knees to Elbow 12 KBS (20/12) Beg 8 Knee Raises 12 KBS (12/8)

Weightlifting 6min EMOM Hang clean + jerk 2 + 1 @75% Accessory Tempo ring rows 3×8 WOD “Karen” 150 wall balls (20/14)/(16/12)/(12/10)

DailyWorkout

Strength Pause front squats 4×5 @ 70% Tabata Hollow rock/superman rock WOD RX: 5x 30 double unders 7 HSPU 14 KB Snatch (24/16) INT: 5x 15 DU attempts 7 box HSPU 14 KB Snatch (16/12) BEG: 5x [...]

Endurance Row 500m x4 Workout AMRAP in 10min of: Adv 6 Hang Cleans (135/95) 12 Alt Pistols Inter 6 Hang Cleans (95/65) 12 Modified Pistols Beg 6 Hang Cleans (65/45) 12 Walking Lunges

Strength 6min EMOM 2 Hang cleans + 1 jerk @ 70% 3×10 Tempo ring rows WOD “FRAN” 21-15-9 Thrusters (95/65) Pull ups