Nice set up Patrick (bring your hips up a little )
Got Excuses?
Of course not, I know it’s only me. Right now I’m “following” OPT’s online programming. There are days when I am simply not up for “training” although I might be up for just getting my sweat on (in case you didn’t know [...]

Good to have you back Ben
Pre-Workout Nutrition
Probably one of the the most frequent question I receive besides the topic of supplements is “What should I eat before a workout?”  My answer often infuriates people, as it comes down to “Well, it depends…”
Why such a gray area?  Lots of reasons and variables, such as:

Time of [...]

In honor of Father’s Day, I created this recipe for my Pop. He’s a lifelong fan of breakfast sausage and eggs…and, um, English muffins. But who needs bread when the filling’s the best part?
To make this breakfast sandwich resemble those from a certain fast-food joint (you know: the one with the freaky clown mascot), you’ll [...]

Those carries were terrible but that didn’t stop Mary from smiling
Daily WOD
3×10 Hollow Body to Superman Rolls
Complete 7 rounds:
Handstand Holds for Max Time
10 Supine Ring Row (feet on a box at parallel)
Post your total time holding the handstand position.
Scale 1:
Modified Handstand Position
(optional scaling of ring row angle)
Advanced Class
5x AMRAP Butterfly Pullups
Work to a Heavy [...]

Monday
Front Squat
Back Squat
Tuesday
Deadlift
Wednesday
Hang Power Clean
Thursday
Other Common Movements: Wall Ball, Rowing, Box Jumps
Friday
Overhead Squat

Lorrie loves her some burpees!
Daily WOD
15 minutes to hit a 1 RM Front Squat
then…
7 Rounds NFT:
3 Front Squats at 75%
Sprint the length of the gym, decelerate as you pass through the overhead door down the ramp.
Rest 2 Minutes btwn rounds.
Post your load.
then…
10 Rounds:
5 Pull-Ups
5 KB Swings (24/16)
Scale 1:
Hard Banded Dead Hangs
Scale 2:
Hard Banded Dead Hangs
Any [...]

Kyle really likes this picture. The photography is excellent! Angelina looks pretty cool too I guess .
“There are no traffic jams along the extra mile.” – Roger Staubach
Daily WOD
OTMEM for 10:
10 STS (70/24)
5 K2E’s
You may not choose a bar where your feet touch the floor at the bottom of the hang.
Scale 1:
(24/20)
(optional [...]

Ok this is HUGE. The most basic concepts for doing pull-ups correctly. A must watch.  (elaborating on some stuff that was touched on if you watched yesterday’s recommended video)

Welcome to the Gym Tyler
Daily WOD
Bench Press
3×5 Bench Press, Add 5 lbs.
then…
Partner WOD
Complete as many rounds as possible in 18 minutes of:
10 Decline Push Ups (feet on 20″ inch box)
20 Walking Lunges
30 Double-Unders
Rx’d or Scale 3.
*This is a two person workout in which Partner 1 begins the sequence above while Partner 2 does a [...]

Everyone needs to watch the middle video for important concepts about maintaining your mid-line during the pull-up and “global extension/flexion”.