Category Archives: blog

Chris S. in Africa with the Peace Corp enjoying his holiday break. Strength A1. Deadlift 1-1-1-1-1 A2. Push Ups Max-Max-Max-0-0 (Scale up: Clapping Push Ups or Dips) Conditioning 7:00 Max Rounds: Row 250 meters or Run 200 meters 10 Jumping … Continue reading →

Introduction This is the next to last week of our current cycle. This week we 1 rep on the deadlift and next week we will max out our Turkish Get-Up and Seated Presses. This week we use “Nicole” to build … Continue reading →

Knowledge Droppin “Jumping Jackie” Row 1,000 Meters 50 Thrusters 50 Jumping Pull-Ups Scale Up: 15 Strict Pull-ups or 30 Kipping. The Whole 30 Challenge starts Sunday. Sign up here. We will have a kickoff meeting on Monday night at 7:30 … Continue reading →

Will doing bar hops with his pigskin. The beginnings of EmerFit Football. Strength See The List Conditioning 5 rounds Max Reps Front Squat (155/95) Run 200 meters Scaling: Use 65% of last week’s 2RM in the front sqaut.

The look of intensity. Strength See The List Conditioning One minute on…one minute off…for 10 minutes: 30 KB Swings (24/16) Scale Up: (32/24)

Pull! Strength See the list. Conditioning 6 rounds: 2:00 Step Ups Max Push-Ups/Max Hanging Leg Raise Scale Up: Carry a sandbag during every other set of step ups. Details on the Whole 30 Challenge January 15th – February 13th (Just … Continue reading →

One of the benefits of being up early for your training. Strength A1. Turkish Get Up 3-3-3-3-3 A2. Pull-Up 5-5-5-5-5 include 2 negatives On the last two reps of each pull-up set lower yourself as slowly as possible. Conditioning 3 … Continue reading →

Introduction Strength List A1. Turkish Get Up 3-3-3-3-3 A2. Pull-Up 5-5-5-5-5 include 2 negatives A1. Deadlift 2-2-2-2-2 A2. Box Jump + Depth Jump 5-5-5-5-5 A1. Seated Press 5-5-5-5-5 A2. Ring Row Max-Max-Max-0-0 Monday Strength A1. Turkish Get Up 3-3-3-3-3 A2. … Continue reading →

Strength No Strength Work Today Game Day 3 rounds Run 400 meters 21 KB Swings (24/16) Max Strict Pull-Ups Scale Up: Kipping pull-ups or strict pull-ups with weight. With the weather decent this week it seemed like a good time … Continue reading →

More happy people: Shara and Taylor at the rock climbing party. Strength See The List Conditioning 5 rounds Max Reps Front Squat (155/95) Run 200 meters Scaling: Use 65% of last week’s 2RM in the front squat. Check out all … Continue reading →