Workout

For load and completion:

20 dumbbell bench press (choose load)
5 strict chest-to-bar pull-ups
20 dumbbell bench press (choose load)
5 strict chest-to-bar pull-ups
15 dumbbell bench press (choose load)
5 strict chest-to-bar pull-ups
15 dumbbell bench press (choose load)
5 strict chest-to-bar pull-ups
10 dumbbell bench press (choose load)
5 strict chest-to-bar pull-ups
10 dumbbell bench press (choose load)
5 strict chest-to-bar pull-ups

Superset bench presses and pull-ups. Rest as needed between sets.

Workout

As many reps as possible in 10 minutes of:
2 dumbbell front squats (50/35 lb)
2 ring dips
4 dumbbell front squats
4 ring dips
6 dumbbell front squats
6 ring dips
8 dumbbell front squats
8 ring dips
10 dumbbell front squats
10 ring dips

Continue adding 2 reps per round until time elapses.

Rest day or make-up day

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The Open is Coming!

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Workout

4 rounds, each for time of:
10 strict pull-ups
25 air squats
15 pull-ups
25 air squats

Start every 5 minutes.

Workout

D.T.

5 rounds for time of:
12 deadlifts (155/105 lb)
9 hang power cleans (155/105 lb)
6 push jerks ( 155/105 lb)

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Recipe of the Month

Sweet Beet Salad with Pickled Onions

In the cold of winter when our vegetables are most often consumed warm, it's nice to have a side dish that is closer to a fresh spring salad. While these beets are cooked and perfectly sweet, the fresh herbs and crunchy pickled onions will make you feel like warmer days are coming. 

Pro tip: If you are avoiding sugar, the dressing is still delicious without honey.

Workout

4 rounds for max reps of:
1:00 double-unders
1:00 toes-to-rings
1:00 rest

Rest day or make-up day

Workout

For load:

Box squat
5-5-4-4-3-3-2-2-1-1

Workout

For time:
1,600m run
8 rope climbs
1,200m run
6 rope climbs
800m run
4 rope climbs
400m run
2 rope climbs

Workout

2 rounds for time of:
500m ski erg
15 toes-to-bar
50 ft handstand walk
750m row
15 toes-to-bar
50 ft handstand walk
1,500m bike erg
15 toes-to-bar
50 ft handstand walk