We will keep the tests going for your legs. This time it will be the Front Squat. Use the same warm up scheme we used during the Ben Smith cycle. There will be weightlifting with Denny at 6:30pm. See you there! Front Squat for load:#1: 8 reps @ 30%#2: 8 reps @ 30%#3: 5 reps @ 50%#4: 3 reps @ 70%#5: 2 reps @ 80%#6: 1 rep @ 90%#7: 1 rep @ 100%#8: 1 rep @ 100%#9: 1 rep @ 100% 8 Round Alt TabataWork 20/Rest 10Kettlebell Swings 53/35Abmat SitupsRead more

Workout of the Day AMRAP 2 x 43 BF Burpees3 Power Snatch 135/85Rest 2 minutes between setsAMRAP 2 x 4Row for caloriesRest 2 minutes between setsRead more

Workout of the Day Linchpin5 RFT25 Doubleunders10 Toes to Bar25 Doubleunders5 Bar Muscle UpsRead more

Workout of the Day AMRAP 2210 Air Squats10′ Handstand Walk10 Alternating Lunges10′ Handstand WalkRest 1 minuteRead more

We completed the 12 week Ben Smith Squat Strong program on Friday. Over the last two weeks, I count 133 PRs on the squats – new 10RM, 5-2RM and big 1RMs across the board. Congratulations on all the hard work. In my house, between Jack, Will and myself, we added 85 pounds to our totals. I went from 365 to 380 – I was stuck there for 10 years! Will went from 215 to 245 and Jack was our biggest gainer – adding 40 pounds to to his 1RM – 325 to 365! Many of you have asked “what’s next?” We’re going to being a front squat/clean program on 16 August and it will go for 10 weeks. In the meantime, we’re gonna see what these newly strengthened gams can do. We will test our 1RM clean, front squat, snatch, jerk, overhead squat and clean and jerk over the next...Read more