Blog Posts

Tuesday 8/1/23

7/31/2023

Justin demonstrating a great squat
at 2023 Comic-Con International: San Diego

Snatch Grip Dead-lift

5 sets of 5, building

5 Rounds For Time

5 Power Snatches (95/65)
10 Toes to Bar
50 Double Unders

Monday 7/31/23

7/30/2023

Happy 70th Birthday!

Hang Squat Clean and Jerk

10 sets of 2, building

10 Rounds For Time

3 Push Ups (Rx+ Strict HSPU’s)
5 Burpees
7 Wall Balls (20/14)

*rest 30 seconds between rounds

Saturday 7/29/23

7/29/2023

ARMAP with a partner in 25 mins

10 power cleans (135/95)
10 Chest to Bar Pull-ups
10 ball slams (20/14)
10 Toes to Bar
100 doubles

Scaling: Find the level of exercise that allows you to move with high intensity
Power Cleans: lighter weight
Chest to Bar: regular, assisted/jumping pullups
Toes to Bar: knee raises
DU: if you can get a double, preferably make attempts, minimally singles, least: 50 jumping jacks

Friday 7/28/23

7/27/2023

Overhead Squats

Drill Technique for 15 minute (10-15 reps)

10 Minute AMRAP

20 Barbell Hop Over
10 Alt Overhead Lunge 75/55

Thursday 7/27/23

7/26/2023

10 minute Partner AMRAP

Max Calories Row or Air BIke

Rest 3 minutes

20 minute Partner AMRAP

20 RKBS
20 No Push Up Burpees Over the KB
20 Calorie Row or Air Bike

Wednesday 7/26/23

7/25/2023

Build to a Heavy Set:

5 Bench Press

scale by doing 5-5-5-5-5

AMRAP 15:

5 Pull-ups
30 Double Unders
10 Push-ups

Tuesday 7/25/23

7/24/2023

Complete as many rounds as possible in 5 minutes of:

12 front squats (♀ 85 lb ♂ 125 lb)
12-cal. bike

Rest 5 minutes

Complete as many rounds as possible in 5 minutes of:

9 front squats (♀ 105 lb ♂ 155 lb)
9-cal. bike

Scaling: Reduce the loading on the front squats in order to complete the earlier sets without dropping the bar.

Monday 7/24/23

7/23/2023

Deadlift 5-5-5-5-5 reps

Experienced athletes should pick loads that allow for a PR attempt in the later sets. If you are not comfortable performing heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you. READ MORE

Saturday 7/22/23

7/21/2023

Every 3 minutes for 15 minutes

3 Heavy Power Cleans
24 Wall-balls
3 Heavy Power Cleans

Suggestion 155/105
Goal is complete each round between 1:40 and 2:30,
Score= fastest + slowest round

Friday 7/21/23

7/20/2023

On the Minute x 30 [15 Rounds]:
Minute 1: Bike Calories
Minute 2: Row Calories

*Score: Lowest Bike Calories + Lowest Row Calories

Thursday 7/20/23

7/19/2023

6-8 set

2 Push Presses + 2 Push Jerks, building

6 Rounds For Time

5 Shoulder to Overhead (95/65)
10 Back Squats
50 Double Unders

Wednesday 7/19/23

7/18/2023

Warm-up: 2 Rounds

10 Slam Balls
10 Wall Balls
10 Squat Therapy

5 Rounds: AMRAP 3 (1 min rest between rounds)

3 Dead-lifts
6 Push-ups
9 Air Squats

Tuesday 7/18/23

7/17/2023

Pendlay Row, Find a 8 Rep Max
Dual DB/KB Reverse Lunge, 4 sets of 6-8/side, across

1-2-3-4-5-6-7-8-9-10

Power Clean (95/65)
Toes to Bar

Monday 7/17/23

7/16/2023

5 Rounds for Quality:

Overhead Squat, sets of 3, building
Single Arm Dumbbell Split Jerk, sets of 3/side, building

10 rounds For Time

6 Single Arm Dumbbell Thrusters (50/35) (3/side)
6 Lateral Burpees Over Dumbbell

Saturday 7/15/23

AMRAP 21
18 Slam Ball
12/6 TTB/KTE/Knee Raise
6/12 Burpee over Slam Ball

At 4:00 run 200m or 300m row
at 10:00 and 16:00 run 400m or row 500m

alternate rounds between 6/12 and 12/6