3 hours 58 minutes ago

Team Friday

Metcon (Time)


Choose your Adventure

Teams of TWO

200 Double Unders

180 Cal Row/Bike/Erg

150 WallBalls

100 Clean and Jerks


Recommended Loading:
1 day ago


Every 3 Minutes for 4 Sets

A1: Single Arm Landmine Row

8-10 Reps/ Side

A2: Single Arm Floor Press

7-9 Reps/ Side

Working up each set
2 days 1 hour ago


Every 3:00 Minutes x 4 Sets

A1: Single Arm KB/DB Push Press w/Negative (Tempo 2 Seconds Down x 6 Reps/side)

Working up each set

A2: KB/DB Hip Thrust
3 days ago


Deficit Deadlift

4 Sets x 6 Reps

Tempo: 3/0/2/0

Warm Up: 2 Sets x 3 Reps, 1 Set x 4 Reps (No Rest)

Working up each set


Work off a 45/35lbs Plate
3 days 23 hours ago


Box Box Squat

3 Sets x 8 Reps (At a working weight)

Tempo 0/0/2/0

Working up Each Set

Warm Up: 2 Sets x 3 Reps, 1 Sets x 5 Reps (No Rest)
5 days 23 hours ago


A: Max Strict Pull Ups

Make 2 Attempts on a Max Set of Strict Pull Ups or Ring Rows


B1: Curls 

3 Sets x 12-15 Reps

Banded/ Barbell/ DB Curls
6 days 21 hours ago

Metcon (Time)

Teams of Two

16 Rounds

20 WallBalls

8 Hang Power Snatch


Recommended Loading

Ladies: 75lbs/14lbs WB

Guys: 105lbs/20lbs WB
1 week ago


3 Sets:

A1: Single Arm Landmine Row

10-12 Reps/Arm


A2: Single Arm DB Floor Press

10-12 Reps/Arm

Working up each set
1 week 1 day ago


Press Complex

Every 3:30 x 4 Sets

A1: Alternating Arnold Press + Double DB Push Press

8 Alternating KB/DB Arnold Press + 6 Double DB Push Press

Reverse Dietting Blog
1 week 2 days ago

Reverse dieting was a magical myth to me at first.


One that I had only read about.