Thursday February 27, 2020

Thought for the Day   “The difference between a successful person and others is not lack of strength not a lack of knowledge but rather a lack of will.” – Vince Lombardi   Thursday February 27, 2020   A) 10 min EMOM Performance- 6 Rear Foot Elevated Split Squat; alternate legs each minute Fitness- 6-8 Conventional Split Squat; alternate legs each minute   B) 24 min EMOM: Performance- Min 1: 1 TGU R Min 2: 1 Read more…

Wednesday February 26, 2020

Thought for the Day       “Every truth passes through three stages before it is recognized. In the first, it is ridiculed. In the second, it is opposed. In the third, it is regarded as self evident.” – Arthur Schopenhauer   Wednesday February 26, 2020   A) Single Arm Seated Dumbbell Press: E3M for 15 min: 6 reps; ascending to 6RM/arm for day (can be different for each, not a bilateral max)   B) 6 Read more…

Tuesday February 25, 2020

We’re eligible for a Bons Award! http://www.nshoremag.com/bons-2020/ Thought for the Day   “Live each day as if your life had just begun.” – Johann Wolfgang Von Goethe   Tuesday February 25, 2020   A) E2:30 for 5 Sets: 3-5 Front Squat @ 80-85%   B) Performance:  E5M for 25 min: :45 to complete @ 90% 6 Burpee over Parallette (lateral) 10 Russian KBS (70/53) Max Cal AB in Remainder   Fitness:  5 Rounds For Max Reps:  :45 Read more…

Monday February 24, 2020

Thought for the Day   “The great thing in this world is not so much where you stand, as in what direction you are moving.” – Oliver Wendell Holmes Monday February 24, 2020   A) E2M for 10 min:  Performance- 3-5 Strict C2B Pullup 3-5 Strict HSPU   Fitness- 3-5 Banded C2B 5 Pushup @ 2121   B) Performance: 3 Sets: 3 min @ 85% 600/500m Row Max Burpee in remainder 2 min Rest b/t each   Read more…

Friday February 21, 2020

Thought for the Day   “Courage is the first of human qualities because it is the quality which guarantees all others.” – Winston Churchill   Friday February 21, 2020 A) Performance: E:90 for 12 min: 1 Snatch w/ 2s pause in receiving   B) Fitness: E:90 for 12 min: 2 Hang Power Snatch or 2 Hang Power Clean   C) Performance: 3 RFT: 1K Row 10 MU (Sub: Bar MU or 15 Pullup + 15 Dip) Read more…

Thursday February 20, 2020

We are eligible for a @northshoremag #BONS2020 Award! Go here to vote for us http://www.nshoremag.com/bons-2020/ Thought for the Day     “You may find the worst enemy or best friend in yourself.” – English Proverb   Thursday February 20, 2020   A) Deadlift: Performance: 15 min to find heavy triple (Start @ 65-70%)   Fitness: E:90 for 15 min: 3-5 reps; moderate loading, technique focus.   B) Performance: E3M for 12 min: 5 Hang Clean (135/95, 115/75, Read more…

Wednesday February 19, 2020

Thought for the Day    “When I let go of what I am, I become what I might be.” – Lao Tzu   Wednesday February 19, 2020   A) Behind the Neck Step Up: E2:30 for 5 sets 6-8 reps/leg   Fitness: DB Step-Ups B) Performance: A) 3 min to complete: 3 Rds @ 90%: 15 Wall Ball 10 BJSD (24/20)   B) 3 min to complete: 3 Rds @ 90% 20 Russian KBS (70/53) Read more…

Tuesday February 18, 2020

Thought for the Day   “Luck is a dividend of sweat. The more you sweat, the luckier you get.” – Ray Kroc Tuesday February 18, 2020   A) E:90 for 15 min:   Performance:  1 Split Jerk; Ascending from 70%   Fitness: 2 Push Press or 2 Push Jerk; Ascending as form allows   B) 21 min EMOM: Performance- Min 1: 15/10 Cal AB (SCALE to: 12/8 Cals) Min 2: 40 DU Min 3: 10 C2B Read more…

Monday February 17, 2020

We are eligible for a @northshoremag #BONS2020 Award! Go here to vote for us http://www.nshoremag.com/bons-2020/ Thought for the Day    “Look at the sparrows; they do not know what they will do in the next moment. Let us literally live from moment to moment.” – Mahatma Gandhi   Monday February 17, 2020   A) Back Squat:  Performance – 15 min to find today’s 3RM Fitness – E2:30 for 15 min: 4-6 Back Squat   B) E6M Read more…

Friday February 14, 2020

  Friday February 14, 2020 A)Performance: E2M for 12 min: Odd: 4-6 Bar MU or 8-10 C2B Pullup Even: 5-10 Strict HSPU or 3-5 HSPU Negative Fitness: E2M for 12 min: Odd: 5 DB Z-Press + 10 Pushup Even: 5-10 Strict Pullup (no assistance) or 3 Pullup Negative w/ 3s negative B)Performance: E4M for 12min 5 Burpee AFAP :15 AB Sprint @ 90% -REST for a 4minute Cycle- E4M for 12min 5 Burpee AFAP :15 Read more…