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The best cook book EVER!!!

I can’t say enough good things about this cook book. Everything I have tried has been great!

Workout of the Day

Context: Practice

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working up to your max weighted pistol x 3 (or progression)

Strength: 3-2-2-2-1-1-1-1 split jerk or push jerk (increase weight with each set to max)

Super Set: none

Metabolic Conditioning: “Beat to Quarters”

In 9 minutes

1200M Row

then max rounds with the remaining time:

10 push press
40′ single arm overhead dumbbell lunge
15 sit-ups

Performance: BB 85/135, DB 30/45
Athletic: 1000 M row, 55/95, 15/30
Health: 800 M row, 35/55, 10/15

Scaling Guide: 2 – 4 rounds. About 4.5 minutes for the row, and then 1:30 per round after.

Scale Up: 95/155 push press, 35/55lb db (or kb) walking lunge, 15 GHD sit ups

Compare to: NEW WORKOUT!

Optional ‘Cash Out’: 10 goblet squats, 10 Russian Kb swings, 5 burpees, 4 rounds.

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