Logo test

February 16, 2019 Saturday

Alternate rounds with a partner. If you don't have a 70lb kettlebell, swing the 88 Russian style, or better yet the 106lb!


February 15, 2019 Friday


February 14, 2019 Thursday

Take 10-15 minutes to build to a tough single hang power snatch. Does not need to be maximal.


February 13, 2019 Wednesday


February 12, 2019 Tuesday


February 11, 2019 Monday


February 09, 2019 Saturday

Teams of 2

Teams of 2 work together to complete the work. One person works at a time. Share the work any way you like.


February 08, 2019 Friday


February 07, 2019 Thursday


February 06, 2019 Wednesday


February 05, 2019 Tuesday


February 04, 2019 Monday

3x10/arm


February 02, 2019 Saturday

Partner Workout - See Notes

3 rounds of: 20 Strict pull-ups (accumulated, 1 person works at a time) 20 Deadlifts (Synchronized. Synchro at the top of the rep only) 400m Run (together)


February 01, 2019 Friday

3 rounds, 1 min per station, of: Toes-to-bar Row Calories Double Under (attempt 75 reps....do no more than this!) Dumbbell Renegade Row, 35/20 lbs Echo Bike Calories *No Rest Between Rounds **Renegade Row is: Push-up + row,left + row, right


January 31, 2019 Thursday


January 30, 2019 Wednesday


January 29, 2019 Tuesday

Sub 250 high knee single unders if you don't want to run outside.

NOT for time 2 rounds of: 100m with the left arm and then 100m with the right arm. *Rest as needed between rounds and use the heaviest load possible on the second round.


January 28, 2019 Monday


January 26, 2019 Saturday

Because it's all about Ryan and Wodapalooza. Special Delivery, Partner #1

READ INSTRUCTIONS Teams of 3 Partner #1 will complete their entire portion for time, then tag partner #2 in for part two of the workout. Partner #2 will complete their entire portion for time, then tag partner #3 in for part three of the workout. Partner #3 will then complete the entire remaining portion for time. Workout ends after partner #3 completes their portion of the workout. TIME CAP: 15 Minutes The RX'd loading for the workout was as follows: 115/80 for Thursters 200/140 for Sandbag Carry (Bear Hug Style) And rope climbs were as follows: Partner #1: 1 Legless Rope Climb + 2 Regular Rope Climbs Partner #2: 2 Legless Rope Climb + 2 Regular Rope Climbs Partner #3: 3 Legless Rope Climb + 2 Regular Rope Climbs A 15 Minute time cap = 5 minutes per partner. If you would like to attempt the workout as prescribed, please honor the time cap no matter what. If you would like to complete the workout within the time cap; scale accordingly with the weighted movements, and Simply sub legless rope climbs for regular rope climbs.

Because it's all about Ryan and Wodapalooza. Special Delivery, Partner #2

READ INSTRUCTIONS Teams of 3 Partner #1 will complete their entire portion for time, then tag partner #2 in for part two of the workout. Partner #2 will complete their entire portion for time, then tag partner #3 in for part three of the workout. Partner #3 will then complete the entire remaining portion for time. Workout ends after partner #3 completes their portion of the workout. TIME CAP: 15 Minutes The RX'd loading for the workout was as follows: 115/80 for Thursters 200/140 for Sandbag Carry (Bear Hug Style) And rope climbs were as follows: Partner #1: 1 Legless Rope Climb + 2 Regular Rope Climbs Partner #2: 2 Legless Rope Climb + 2 Regular Rope Climbs Partner #3: 3 Legless Rope Climb + 2 Regular Rope Climbs A 15 Minute time cap = 5 minutes per partner. If you would like to attempt the workout as prescribed, please honor the time cap no matter what. If you would like to complete the workout within the time cap; scale accordingly with the weighted movements, and Simply sub legless rope climbs for regular rope climbs.

Because it's all about Ryan and Wodapalooza. Special Delivery, Partner #3

READ INSTRUCTIONS Teams of 3 Partner #1 will complete their entire portion for time, then tag partner #2 in for part two of the workout. Partner #2 will complete their entire portion for time, then tag partner #3 in for part three of the workout. Partner #3 will then complete the entire remaining portion for time. Workout ends after partner #3 completes their portion of the workout. TIME CAP: 15 Minutes The RX'd loading for the workout was as follows: 115/80 for Thursters 200/140 for Sandbag Carry (Bear Hug Style) And rope climbs were as follows: Partner #1: 1 Legless Rope Climb + 2 Regular Rope Climbs Partner #2: 2 Legless Rope Climb + 2 Regular Rope Climbs Partner #3: 3 Legless Rope Climb + 2 Regular Rope Climbs A 15 Minute time cap = 5 minutes per partner. If you would like to attempt the workout as prescribed, please honor the time cap no matter what. If you would like to complete the workout within the time cap; scale accordingly with the weighted movements, and Simply sub legless rope climbs for regular rope climbs.


January 25, 2019 Friday

Brace yourselves, the Open is coming...

Dumbbell Hang Clean & Jerk is using only one dumbbell, and it is 5 reps per arm. If rowers run out, sub the echo bike for calories. If you wish to row, partner up and have one partner start on the rower and the other partner start on the toes-to-bar.


January 24, 2019 Thursday

Beach season prep never stops. You're welcome

It is what you make it...hehehe!

EMOM 10 Minutes Min. 1 = 0:30 Of Double Unders / 0:30 of Rest Min. 2 = 0:30 Of Dumbbell/Kettlebell Deadlift / 0:30 of Rest ...So on, and so forth until you reach the 10 minute mark. Kettle bells can be used for the deadlift as well. You pick the loading on the dumbbells/kettlebell weight


January 23, 2019 Wednesday

Alternate arms for each length and rep range on the suitcase carry and kb push press.