Tuesday April 7, 2020

We’re happy to see that you guys are getting good use out of the borrowed equipment!


“Double Down”

For Time:
100 Double Unders, 50 Sit-ups, 400 Meter Run
80 Double Unders, 40 Sit-ups, 400 Meter Run
60 Double Unders, 30 Sit-ups, 400 Meter Run
40 Double Unders, 20 Sit-ups, 400 Meter Run
20 Double Unders, 10 Sit-ups, 400 Meter Run

“Double Down” (No Equipment Version)

For Time:
100 Line Hops, 50 Sit-Ups, 400m Run
80 Line Hops, 40 Sit-Ups, 400m Run
60 Line Hops, 30 Sit-Ups, 400m Run
40 Line Hops, 20 Sit-Ups, 400m Run
20 Line Hops, 10 Sit-Ups, 400m Run


*This big, longer chipper workout will challenge our metabolic conditioning
*Let’s chip away at the double under and sit-ups movements in manageable chunks
*A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first
*If we stay under control for the first half, we’ll be able to attack the second half
*Find paces and break-up strategies that you see yourself improving upon



500m Row

800m Bike Erg

40/30 Cal Assault Bike


8 Minutes Straight
1 Minute Row/Line Hops
1 Minute Glute Bridges Video

1 Minute Row/Line Hops
1:00 Hollow RocksVideo

1 Minute Row/Line Hops
1 Minute Glute Bridge Walkouts Video

1 Minute Row/Line Hops
1 Minute Sit-Ups


“Strict JT”

Strict Handstand Push-ups
Strict Ring Dips



“As for me, all I know is that I know nothing.”


A core belief of ours is to “always be a student”. Regardless of age, experience, accomplishments… there is always so much to learn. And if we retain this mindset, it allows us to keep our eyes open for the next improvement.

Let’s draw two themes from this: One is that everyone is a teacher, we can learn from every interaction, if only we look for it. Two, that we should challenge our assumptions. When we believe we have things figured out, have we truly seen it from all angles? It’s never easy to become a “victim of the landscape”, falling complacent simply because we’ve done something so many times before. It’s working perhaps, but, could it be better?

Always open-minded, eager to learn. Always a student.

Previous Post:


Next Post: