strength and conditioning

Hooray for deadlifts on a Monday.

The pace is vicious today.

You may never have as much fun doing something this hard: try the band crawl and variations in today's workout.

Here we are, the final day of this challenge. And the final benchmark workout.

Some intense mace work today will rock you to your core.

All you need is you, some leverage, some gripping, and you have a great workout.

If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted.

It's amazing how heavy a light set of dumbbells can become after a little bit of use.

Breathe, focus, and drive. This is a sprint, not a jog - no pacing.

Benchmark day is here again.

You'll have to really power through the workouts for today.

It's a great day for overhead movements.

Does the absence of the bench press in your programming spell certain doom regarding your “gains?”

Brutal rope work in a prone position.

Power and endurance combine for a mixed bag of subversion.

Just get out there and try stuff, and if you don’t like it, try some other stuff.

Goals today are fluid hand-to-hand transitions, smooth receipt of the kettlebell into the rack position, and heavy single kettlebell movement.