Max Effort Upper body A. Push Press – 1RM (10 min) B. Seated, Close Grip, Rack Press – 3×8 C. Incline Tate Press – 4×10 https://www.youtube.com/watch?v=I5tW54r_CvE D. KB Skull Crushers – 4×10 E. Conditioning Workout 15-12-9 for time: Thruster (95/65lbs) Pull-Ups  F. Abs/Accessory Planks: 3 sets for Max TimeRead More

Max Effort Lower Body A. Front Squat – 1RM (12 min) B. Snatch Grip Deadlift- 3×12 Reps (5-7 min) C. Barbell (back rack) Walking Lunges – Max Weight, 3×10 per leg (5-7 min) D. Conditioning Workout 3 Rounds for time: 10 Squat Cleans (95/65lbs) 20 Pull Ups 400 Meter Run E. Abs/Accessory 100 Seated Band Leg...Read More

Dynamic Effort Upper Body A. Bench Press Against Doubled Micro Mini or Mini Bands – Use 40% of Floor Press Max, 15×3 (5 sets of 3 on each grip), 20 Second Rest Periods B. Incline DB Press – 3×8 I had to post this video for your entertainment pleasures… https://www.youtube.com/watch?v=CoHqL-KJxZM C.  One Arm DB Rows –...Read More

No yoga today guys! Andy is still recovering from his shoulder injury, hopefully he’ll be back at it next week! Fight Gone Bodyweight: 1 minute max pull ups 1 minute max push ups 1 minute max sit ups 1 minute max air squats 1 minute max calories rowed 3 roundsRead More

My my….this should be a grand ole time! WORKOUT 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Notes This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and...Read More

Dynamic Effort Lower Body A. 50% Bar Weight + 25% Band Tension (bands tethered from floor) (light/average bands) Box Squat – 12×2 (7-10 min) B. Speed Squat Cleans – 50%, 10×2 (8-10 min) C. Snatch Grip Deadlift – 3×6 Reps (5 min) D. Bulgarian Split Squats – 3×10 per leg. (5-7 min) E. Conditioning Workout...Read More

Max Effort Upper Body A. Floor Press (wide grip) – 1RM (10-12 min)B. Close Grip (ab mat on chest) Bench Press – (Men: Bodyweight, Women: 80% of body weight) 3x Max Reps (5-7 min)C. Decline Rollback Extensions – 3×15 (5 min) D. 200 Band Pushdowns (5 min) E.  100 Band Pull a parts (5 min)...Read More

Max Effort Lower Body A. Reverse Band Squat (Women – Micro Mini’s, Men – Mini’s) – 1RM. (12 min) B. Ultra Wide Sumo Stiff Legged Deadlift- 3×8 (5 min) C. Bulgarian split squat- 3×8 (5-7 min) D. Partner Glute Ham Raises – 3×10 (5-7 min) https://www.youtube.com/watch?v=AzVKh8JdVJY (practice version 1) E. Conditioning Workout 5 rounds for...Read More

Dynamic Effort Upper Body A. Bench Press Against Doubled Micro or Mini Bands – (use 50% of floor press max as bar weight) 9×3, Varied Grips. (10 min) B. Close Grip Push Ups – 3×20 (5 min) C. Strict Pull Ups – 3×8 (5-7 min) D. One Arm DB Rows – 4×10 (5 min) E....Read More

“B-A-N-A-N-A-S” Partner Chipper: one partner working at a time, finish in any order you wish 120 pull ups 120 slam balls 120 burpees 120 deadlifts (bodyweight/.75 x bodyweight) 120 box jumpsRead More