Wednesday 6/19

For time:
Row, 1000/800 m
Run, 800 m
40 Burpees
100 Double Unders

Tuesday 6/18

10x3 Banded Bench Press @ ~50%

Bench Press 5-5-5

2x20 Tate Press
2x20 Skull Crusher

100 Tricep Push downs

The videos below feature Dave Hoff from Westside barbell.

The first is him doing a Dynamic Effort upper body day (much like we’ll be practicing), using bands to create accommodating resistance.

The second was filmed at a sanctioned powerlifting meet where he benched 1015lbs.

If you’re not sure, that’s A LOT OF WEIGHT.

If you want to get stronger show up today.

Monday 6/17

3 rounds for Time:

60 Double Under
30 Sit up
15 Front Squat @ 155/105


HSPU skill work

We’re really fortunate in our gym to be surrounded by people looking to better themselves. Our folks understand that reaching goals takes sacrifice, determination and understanding priorities.

Take a look a this list and ask yourself if there are any other priorities you might have “out of whack” that are keeping you from really getting to where you want to be.

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Saturday 6/15

4 rounds each for reps:

Against a 2 min clock:

400m run
max rep deadlift @ 275/185

Rest 2 min between rounds

Run fast today and don’t deadlift like this guy!

Friday 6/14

For time:
1000m Row
50 Thruster 45/35
30 Pull up

Skill workToes to bar

Here’s a throwback video for this throwback benchmark workout.

Remember, you may not be able to win this workout on the ERG but you can certainly lose it there!

Thursday 6/13

Each for reps:

Tabata Push ups
Tabata KB swing 53/35
Tabata Butterfly Sit up
Tabata Burpee

For those of you in the know this is old had, but for you newer folks listen up:

Dr. Izumi Tabata was an Exercise Physiologist researching optimal work to rest ratios to maximize both AEROBIC and ANAEROBIC development.

His research in elite cyclists showed that a 20 second work period followed by 10 second rest was the best way to develop both capacities.

From this research the Tabata protocol was born.

Today we’ll be using it to work on your push ups, swings, sit ups and burpees but there are innumerable ways to put Tabata to use in your fitness.

Wednesday 6/12

For time:
400m Run
50 Medball Clean
400m Run
35 Medball Clean
25 medball Clean

June Skill work HSPU

No matter how far you’re running or how heavy the weight on the medicine ball, the goal today is to JUST HANG ON AND MOVE!

Slow down on the run if you must but don’t let yourself walk.

Slow down on the cleans if you must, but don’t let yourself put the ball down and stop.

One more STEP then one more REP!

Tuesday 6/11

2 rounds for time of:
20 muscle-up
7 Rope climb

Today is all about movement efficiency.

Since there is a good amount of overlap in the upper body pull needed for the muscle up and rope climb, moving WELL will be rewarded in the energy savings once the second round starts.

Even for those of us riding the scaling train (and that will be most folks today), expect to have your “pullers” taxed as you progress through the workout today.

Monday 6/10



For 6 Min on the minute
3 squat snatch @ 60%


What’s the opposite of a 5K row effort?

If you said something along the lines of a one rep max snatch you’ve guessed right!

Don’t look now, but today might just be the day for you to work on that snatch technique and see what you’re made of!

Saturday 6/8

Row 5000 m

You May Not Need the 10,000 Steps a Day Your Fitness Tracker is Telling You to Take

Walking 10,000 steps a day has become a ubiquitous benchmark for adequate physical activity, thanks largely to wearable fitness trackers that push users to hit that target. But according to one new study, it may be a more ambitious goal than necessary, at least for some people.

A paper published in JAMA Internal Medicine says getting only about half that many steps per day is linked to a decreased risk of early death for older women, and that benefits peter out for this group around 7,500 steps per day. It joins a growing body of research that says even small chunks of physical activity can come with sizable benefits.

“Just do a little bit. If you just do a little bit, you’re better off,” says study co-author I-Min Lee, a professor of medicine at Harvard Medical School and epidemiologist at Brigham and Women’s Hospital in Boston. “Don’t be discouraged if you don’t meet 10,000 steps.”

To continue, click here.

Friday 6/7


5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs

Thursday 6/13

Each for reps:

Tabata Push ups
Tabata KB swing 53/35
Tabata Butterfly Sit up
Tabata Burpee

For those of you in the know this is old hat, but for the others listen up.

Dr. Izumi Tabata was an exercise physiologist and he did a lot of research on optimal work:rest ratios that maximized both ANAEROBIC and AEROBIC

Thursday 6/6

3 rounds for time of:
20 Deadlifts, 225/155 lbs
15 Handstand Push-ups
50 Double Unders


THE WHOLE WORLD is exhausted. And it’s killing us.

But particularly me. As I write this, I’m at TED 2019 in Vancouver, which is a weeklong marathon of talks and workshops and coffee meetings and experiences and demos and late-night trivia contests and networking, networking, networking. Meanwhile, I’m sick as a dog with a virus I caught from my 3-year-old, I’m on deadline for what feels like a bazillion stories, and I’m pregnant, which means I need coffee but can’t have too much, and need sleep but can only lay on my left side, and can’t breathe without sitting propped up with a pillow anyway, since I can’t safely take any cold medication.

According to neuroscientist Matthew Walker, I’m doing serious damage to my health—and life—by not sleeping enough.

To continue, click here.

Wednesday 6/5

Banded Front Squat :
10x2 at 50% 1RM

Front Squat 3-3-3

2 rounds for quality of:
20 Reverse Ring Flies
20 GHD Back Extensions


Tuesday 6/4

For time:
35 Burpee Box Jump Overs, 24/20 in
Run, 1200 m
35 Burpee Box Jump Overs, 24/20 in

June Skill work
As many reps as possible in 5 mins of: Handstand Push-up


Monday 6/3

Saturday 6/1

12 Min AmRAP

10 DB Thruster @ 45/30
10 DB Box Step ups @ 45/30
5 Strict L-sit Pull ups

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Unilateral work, or single leg work for the uninitiated, is a great tool to correct strength imbalances between legs and force us to use the “weaker” limb to do some work.

Plus, they’re a little awkward and difficult so they’re sure to develop some character in all that choose to venture into the gym today.

See you soon!

Friday 5/31

4 Rounds for time:

5 Power Snatch @ 165/110
5 Muscle Up
35 Double Under

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  • Grapes must be crushed to make wine

  • Diamonds form under pressure

  • Olives are pressed to release oil

  • Seeds grow in darkness

Whenever you feel crushed, under pressure, pressed or in darkness, you’re in a powerful place of transformation and trasmutation.

- Lalah Delia

Thursday 5/30

15min AMRAP

200m Run
150 ft Lunge
75 ft Handstand walk

You will never be criticized by someone who is doing more than you.

You will only be criticized by someone is doing less.

Read that again.

Wednesday 5/29

Complete as many rounds as possible in 3 mins of:
10 Hang Power Clean @ 95/65
30 Lateral Bar Jump
Rest 3 Min

Complete as many rounds as possible in 3 mins of:
6 Hang Power Clean @ 135/95
30 Lateral Bar Jump
Rest 3 Min

Complete as many rounds as possible in 3 mins of:
4 Hang Power Clean @ 185/125
30 Lateral Bar Jump

We will score each AMRAP separately

Thousands of cancer diagnoses tied to a poor diet, study finds

Your diet may have more impact on your cancer risk than you might think, a new study has found.

An estimated 80,110 new cancer cases among adults 20 and older in the United States in 2015 were attributable simply to eating a poor diet, according to the study, published in the JNCI Cancer Spectrum on Wednesday.

"This is equivalent to about 5.2% of all invasive cancer cases newly diagnosed among US adults in 2015," said Dr. Fang Fang Zhang, a nutrition and cancer epidemiologist at Tufts University in Boston, who was first author of the study.

"This proportion is comparable to the proportion of cancer burden attributable to alcohol," she said.

To continue, click here.