2023-06-12
Monday Squat Snatch – 10×2 @ 60% Between each set do 5 ring rows — 3 rds 15 cals 15...
2023-06-05
Monday 4 rds 10 cal row 10 sumo deadlift high pulls 10 ring dips Tuesday 5 Sets 1 power snatch+...
2023-05-29
We want to express our sincerest gratitude to everyone who participated in Murph on Memorial Day. Thank you for joining...
2023-05-22
This Memorial Day, we will once again be taking on the hero workout called Murph and invite you to join...
2023-05-15
Last week I discussed using the Velocity Diet as a short-term, aggressive approach to fat loss. It typically involves consuming...
2023-05-08
Last week I was discussing the idea of diving into summer using the Velocity Diet. This diet is designed to...
2023-05-01
Monday (Squat) Snatch 4×2 @ 65% 3×2 @ 70% 2×2 @ 75% 1×2 @ 80 % — 4 rounds Run...
2023-04-24
Mon 3 Sets 8 Front/Back Squat (same weight as last week or slightly heavier is able) 20-30sec L-Hang Sit (modify...
2023-04-17
Mon 3 Sets 7 Front/Back Squats (heavier than last week) 12 Barbell Sit-ups — EMOM x 4 Rds Run 150m...
2023-04-10
Mon 3 Sets 7 Front/Back Squats (heavier than last week) 12 Weighted hanging knee raises — 5 Rounds Every 3min:...