2mins: Row
10 Pull Ups
20 Squats
50 Double Unders
2mins: Airdyne

Notes:  This is one continuous piece that will take 14mins.  Record calories for Row and Airdyne, record rounds & reps for 10mins.

Competitor’s Program

1. 4×5 CGBP @ 20X1, rest 2mins

2. 3 RFT:

10 Deadlifts 255
50 Double Unders

*Post results to comments

“No man ever steps in the same river twice, for it’s not the same river and he’s not the same man.” – Heraclitus

PreWO Intake, Pt 1



1. AMRAP 10mins:

75 Wall Balls
1 KB Swing, 1 HSPU
2 KB Swings, 2 HSPU
3 KB Swings, 3 HSPU

Notes:  Complete the 75 Wall Balls and with the time remaining climb the ladder of KB Swings and HSPU as high as you can.

2a. 3×6-8 TnG Push Jerks, rest :10
2b. 3×20-30 V-Ups, rest :30

Notes:  Get better at cycling through multiple Push Jerks at light load to moderate loads.

Competitor’s Program

1. EMOM – As Long As Possible

5 TnG Squat Cleans @ 135

Notes:  If you complete 10 Rounds go to 145, if you complete 15 go to 155.  If you fail to complete 6 full rounds (minutes), rest 10mins and start over with 115.

2. 30mins: Mobilize the Sh*t out of yourself!

*Post results to comments

“It is better to be alone than in bad company.” – George Washington

Looking For Redemption


1. :60 on / 2mins off x 5 @ 100%

:10 Airdyne
25′ Run
ME Burpees

Notes:  Go all out on the A.D. for 10 seconds, then run across gym and compete max Burpees in the remainder of the minute.

2a. 5×6-8 Split Squats (ea leg), rest :10
2b. 5x:30 Plank Hold, rest :30

Notes:  Build as you go on the Split Squats.  Add weight to low back on Planks if necessary.


Competitor’s Program

1a. 3×6 Front Rack Lunges + 10 Back Rack Lunges, rest :60
1b. 3xME Strict Close Grip Pull Ups @ 31X3, rest :60

Notes:  For Lunges, take bar out of rack and do 6 in the Front Rack, then push press the bar to your back for 10 more, then re-rack.  For the Pull Ups, grip the bar so when your thumbs are extended they touch (should be about 6″ apart).

2. EMOM x 10:

ODD: 8-10 Kipping HSPU
EVEN: 8-10 Kip Swings on Rings

Notes:  Add deficit to HSPU if necessary.  For Kip swings, refer to this VIDEO and this VIDEO.


“If past history was all there was to the game, the richest people would be librarians.” – Warren Buffett

Too Much Technique?


1. 10mins: Build to Heavy Press

2. 5 Sets @ 80% Effort:

:30 Push Press
:30 Rest
:30 T2B
:30 Rest
:30 Push Up
:30 Rest
:30 Box Jump
:30 Rest

Notes:  Goal is to work for the majority of each :30 piece.


Competitor’s Program

1.  12mins: 1RM Snatch

2. 3×1 Snatch @ 85% of above

3. 5mins:

500m Row
Max Rounds of: 5 Burpees, 20 Double Unders

*Post results to comments

“Don’t be afraid to give up the good to go for the great.” – John D. Rockefeller

Salmon and Mercury, Sugar and Fruit


In Teams of 4:

8mins:  Row for Meters

7mins:  AMRAP of 10 Thrusters & 10 Pull Ups

7mins: AMRAP of 5 HSPU & 5 Box Jumps

8mins:  Row for Meters

Notes:  During both 8mins on the Rower, all 4 teammates will takes turns to maximize the Meters rowed.  After the first Row, 2 athletes will tackle the Thrusters and Pull Ups for 7mins while the other 2 get after the HSPU and BJ.  At 7mins, they will switch.  After the second 7mins all 4 will return to the Rower.  During both 7min pieces your work will be done as follows: “A” does 10 Thrusters then “B” does 10 Thrusters, then “A” does 10 Pull Ups then “B” does 10 Pull Ups…that makes 1 round.

Competitor’s Program

1.  3RFT:

40 Double Unders
20 KB Swings 24kg
10 Front Squats 135

2. 4×2 Press + 4-6 Push Press, rest :90

*Post results to comments

“It’s not what you look at that matters, it’s what you see.” – Henry David Thoreau

Staying Healthy When You’re Stuck Inside


1. 1min on / 2mins off x5 @ 100%: Airdyne for Calories

Rest 5mins

2. 13mins:  Heavy Single Split Jerk

Rest 1min

3. 4min AMRAP: Sit Ups

Notes:  Each set on the Airdyne should be as hard as possible for :60 (this will look different than a :30 effort or a 5min effort).  Your scores will most likely decline each set…that’ okay, go hard each set.  During Split Jerk focus on fast feet and good lockout.  Record total Sit Ups.

Competitor’s Program

1.  6 Rounds, rest 1:1

8 C2B Pull Ups
8 Burpee Box Jumps 30″
8 C&J’s

Notes:  Start the C&Js at 135#…increase the weight by 10# and decrease the reps by 1 each set.  Your 6th round will be 8 C2B, 8 BBJs, 3 C&Js 185#.  Record time for each round.

2. EMOM x 10: 5 OHS @ 3111

*Post results to comments

“Experience is the teacher of all things.” – Julius Caesar

What’s In A Tea?



10mins: Row @ 80%

Rest 2mins

10mins: No-Push Up Burpee + Step Up & Over *EMOM do 8 Sit Ups

Rest 2mins

10mins: Farmer’s Carry *EMOM do 20 Russian Twists

Notes:  Work at a good aerobic pace for each 10mins.  Focus on breathing and movement efficiency.

Competitor’s Program

1. 4x750m Row, rest 8mins

Notes:  Each set, row the first 500m at your 1k pace, then gradually pick up the pace so you’re sprinting the last 150m.  Record time each set.

2. 20mins: Shoulder and Ankle Mobility

*Post results to comments

“You have to dream before your dreams can come true.” – Abdul Kalam

Why Successful People Don’t Set Goals