One of the most diabolical combinations in all of CrossFit. For this weeks workout of the week. - 3 Rounds for time 15 Deadlift 225/155 15 Dumbbell thruster 50/35 - Warmups, workout notes, demo videos and more at AlwaysTrain.com. - #AlwaysTrain #Fitness #CrossFit #Iam1stphorm #RyouRogue | Dan Bailey
0:16
One of the most diabolical combinations in all of CrossFit. For this weeks workout of the week. - 3 Rounds for time 15 Deadlift 225/155 15 Dumbbell thruster 50/35 - Warmups, workout notes, demo videos and more at AlwaysTrain.com. - #AlwaysTrain #Fitness #CrossFit #Iam1stphorm #RyouRogue | Dan Bailey
161K views9 months ago
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If you’re not spending 10-15 minutes to warm up for any strength lift, you’re not being serious about getting stronger. - These are my five go to movements that I do almost every single time I bench press! - 1. Kettlebell halo 2. Bradford press 3. Banded up and over 4. Doorway chest stretch 5. Bottom of the dip hold - Perform 2 to 3 rounds of 30 to 45 seconds per movement prior to your warm-up lifts! - These movements get plenty of blood flow to my shoulder and chest, as well as loosen up any ti
0:22
If you’re not spending 10-15 minutes to warm up for any strength lift, you’re not being serious about getting stronger. - These are my five go to movements that I do almost every single time I bench press! - 1. Kettlebell halo 2. Bradford press 3. Banded up and over 4. Doorway chest stretch 5. Bottom of the dip hold - Perform 2 to 3 rounds of 30 to 45 seconds per movement prior to your warm-up lifts! - These movements get plenty of blood flow to my shoulder and chest, as well as loosen up any ti
52.8K views9 months ago
FacebookDan Bailey
The workout that keeps on giving! - “12 Days Of Christmas” 1 Double dumbbell power clean and jerk, 50/35 lbs 2 Double dumbbell deadlifts, 50/35 lbs 3 Double dumbbell thrusters, 50/35 lbs 4 Double dumbbell shoulder to overhead, 50/35 lbs 5 Wall ball, 20/14 lbs, 10/9 ft 6 Burpee box jump over, 24/20 in 7 Dumbbell man maker, 50/35 lbs 8 Push-ups 9 Bear complexes, 95/65 lbs 10 Power snatches, 95/65 lbs 11 Double dumbbell power snatches, 50/35 lbs 12 Strongman bag to shoulder, 150/100 lbs *Perform ju
0:27
The workout that keeps on giving! - “12 Days Of Christmas” 1 Double dumbbell power clean and jerk, 50/35 lbs 2 Double dumbbell deadlifts, 50/35 lbs 3 Double dumbbell thrusters, 50/35 lbs 4 Double dumbbell shoulder to overhead, 50/35 lbs 5 Wall ball, 20/14 lbs, 10/9 ft 6 Burpee box jump over, 24/20 in 7 Dumbbell man maker, 50/35 lbs 8 Push-ups 9 Bear complexes, 95/65 lbs 10 Power snatches, 95/65 lbs 11 Double dumbbell power snatches, 50/35 lbs 12 Strongman bag to shoulder, 150/100 lbs *Perform ju
29K views6 months ago
FacebookDan Bailey
No PR’s this week but staying consistently around 95-97% of my maxes. On track. - Front squat 370 x 2 - #alwaystrain #roguefitness #staystrong #iam1stphorm | Dan Bailey
0:18
No PR’s this week but staying consistently around 95-97% of my maxes. On track. - Front squat 370 x 2 - #alwaystrain #roguefitness #staystrong #iam1stphorm | Dan Bailey
8.5K views6 months ago
FacebookDan Bailey
Hip lift or die! Some tough sets this morning. My bench has come down quite a bit in the last month from keeping our house alive. - Goal is 400# by my birthday. - #StayStrong #AlwaysTrain #iam1stphorm #roguefitness | Dan Bailey
0:20
Hip lift or die! Some tough sets this morning. My bench has come down quite a bit in the last month from keeping our house alive. - Goal is 400# by my birthday. - #StayStrong #AlwaysTrain #iam1stphorm #roguefitness | Dan Bailey
8.1K views5 months ago
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Clang N Bang workout of the week! - Every 1 min for 20 min alternate between: 5 Dumbbell bench press 5 Seated triceps press 5 Dumbbell fly 5 Lateral dumbbell tricep extension - Choose loads that you could perform 6 to 8 unbroken repetitions on a fresh set! - Warm-ups workout notes, demo videos and more at alwaystrain.com. - #alwaystrain #iam1stphorm #roguefitness #fitness #Bodybuilding | Dan Bailey
0:21
Clang N Bang workout of the week! - Every 1 min for 20 min alternate between: 5 Dumbbell bench press 5 Seated triceps press 5 Dumbbell fly 5 Lateral dumbbell tricep extension - Choose loads that you could perform 6 to 8 unbroken repetitions on a fresh set! - Warm-ups workout notes, demo videos and more at alwaystrain.com. - #alwaystrain #iam1stphorm #roguefitness #fitness #Bodybuilding | Dan Bailey
14.6K views7 months ago
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Finally power back to the barn! Chest and back burner from Clang N Bang on AlwaysTrain.com! - Amrap in 15 minutes 7 Dumbbell incline fly 7 Double dumbbell bent over reverse fly 7 Ez bar supinated front raise 7 Lat pull down OR strict pull up - For the workout today use loadings you could perform 1-3 reps over the requested reps of 7. - Strength training, workout notes movement demos and more at AlwaysTrain.com. - #alwaystrain #iam1stphorm #staystrong #roguefitness | Dan Bailey
0:21
Finally power back to the barn! Chest and back burner from Clang N Bang on AlwaysTrain.com! - Amrap in 15 minutes 7 Dumbbell incline fly 7 Double dumbbell bent over reverse fly 7 Ez bar supinated front raise 7 Lat pull down OR strict pull up - For the workout today use loadings you could perform 1-3 reps over the requested reps of 7. - Strength training, workout notes movement demos and more at AlwaysTrain.com. - #alwaystrain #iam1stphorm #staystrong #roguefitness | Dan Bailey
7.5K views5 months ago
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0:20
Boulder shoulder workout for the weekend! - 4 Rounds: 1 min per movement for max reps: - Rear delt row Incline dumbbell side raise (each side) Alternating dumbbell supinated front raise Banded face pull Rest 1 min - Choose weights, you would only have to put down one time in the minute of work! - Clang and Bang track warmups, workout notes video demos and more at alwaystrain.com! - #AlwaysTrain #roguefitness #iam1stphorm #Fitness #Bodybuilding | Dan Bailey
7K views6 months ago
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0:11
365lbs and climbing on the cold bar challenge for @crossfitrobo. - Goal is 405 and will see what happens from there. As long as that back doesn’t round we will keep pulling! - All the details can be found in my bio. - #alwaystrain #iam1stphorm #roguefitness #staystrong #crossfit | Dan Bailey
37K views7 months ago
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0:25
Seated strict press 190x5. - I’m not gaining but I am maintaining for this season of life. - Keep showing up. #StayStrong - #alwaystrain #iam1stphorm #roguefitness #weightlifting | Dan Bailey
34.2K views7 months ago
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0:28
Nothing like squatting a yearly high to kids lullaby music! - 430 x 3 - Squat is looking good and on trajectory for 500# here soon. - Bench has absolutely flatlined. But we’ll keep lifting. - #AlwaysTrain #Fitness #iam1stphorm #roguefitness | Dan Bailey
10.2K views5 months ago
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0:22
Workout of the week! 5 Rounds For Time 12 Calorie row 10 Thruster 105/75 8 Chest to bar pull – up 6 Toes to bar Beginner For 5 rounds 12 Calorie row 10 Thruster 45/35 8 Ring row 6 V-up Intermediate For 5 rounds 12 Calorie row 10 Thruster 95/65 8 Pull-up or banded pull-up 6 Hanging knee raise Minimal Equipment For 15 minutes 12 Ruck sumo deadlift high pull 10 Ruck thruster 16 Ruck bent over row 6 V-up RX sandbag/ruck weight for men is 30-80lbs RX sandbag/ruck weight for women is 20-60lbs RX dumbb
42.9K viewsJun 1, 2025
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0:19
Workout of the week (for your weekend)! - In only 5 short minutes accumulate max reps of: 21 Pull up 150m Row 9 Power Clean 135/95 - My score: 3 rounds 9 pull ups - Warmups, workout notes, scaled options, movement demos and more at AlwaysTrain.com - #AlwaysTrain #ryourogue #iam1stphorm #CrossFit #Fitness | Dan Bailey
108.4K viewsJun 13, 2025
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0:16
Always Train GPP workout of the week! - For 3 Cycles Amrap in 5 min of: 5 Burpee over bar 7 Power clean 135/95 9 Air squat *Restart the round at the beginning of each cycle. *Rest 1 min between cycles *155/105 if you think you can hang on to 3 rounds each cycle! - My score 4 9, 4 4, 4 4 - Warmups, workout notes and movement demos available at AlwaysTrain.com - #AlwaysTrain #Fitness #CrossFit #Iam1stphorm #RYouRogue | Dan Bailey
29.9K viewsJun 1, 2025
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0:29
With @freshcoastfitfest coming up this solo version of High Tide Ascent is the workout of the week! - For 8 min 1 Rope climb 3 Power snatch 135/95 2 Rope climb 6 Power snatch 135/95 - Substitute rope climbs if needed with towel pull ups, ring rows strict pull ups etc. - #AlwaysTrain #CrossFit #RYouRogue #Fitness #Iam1stphorm | Dan Bailey
9.4K viewsJul 1, 2025
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0:25
No better time, no better place for a 10lb pr! - 375lbs bench press x 1 - The atmosphere and the people in the gym on day 2 of Summer Smash were something special! - #Iam1stphorm #AlwaysTrain #weightlifting #RYouRogue | Dan Bailey
88.4K viewsJun 7, 2025
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0:16
New workout of the week! - From the Clang N Bang track on AlwaysTrain.com - 4 Rounds of: 15 Barbell bicep curl 15 Double dumbbell behind the head tricep extension 15 Laying bicep curl 15 Dumbbell tricep kickback *Rest 1 min - Choose weights, you could perform 20 unbroken reps with on a fresh set ! - Warm-ups workout notes, video demos, and classic bodybuilding programs available at alwaystrain.com Clang and Bang track. - 🎵@hiforrest - #AlwaysTrain #Acts2024 #RYouRogue #Iam1stphorm | Dan Bailey
7.9K views10 months ago
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0:25
Gotta love the kids playpen and jumper in the background, if 2014 boatlife Dan could see me now! - Amrap in 8 min 1 Power snatch 115/85 15 Double under 2 Power snatch 115/85 15 Double under 3 . . . Continue to increase by one rep on the power snatch until time is up. The goal should be to get into the round of 7-8 - My score 10 4 power snatch @ 135# - 🎵 #ClangNBang - Warm-ups workout notes, scaling options, video, demos, and more at Alwaystrain.com. - #alwaystrain #iam1stphorm #ryourogue #cross
7.5K views8 months ago
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0:15
Working with muddy floors till this construction is done! - Workout of the week comes from@the GPP program on AlwaysTrain.com. - For Time 10-1 Box jump 24”/20” Pull up —Rest 3 min— 1-10 Box jump 24”/20” Burpee Goal times are 6-8 minutes for each segment! #AlwaysTrain #iam1stphorm #ryourogue #fitness #CrossFit | Dan Bailey
8.8K views7 months ago
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0:41
Workout of the week from the GPP program! - For 3 cycles In 6 minutes Row 1000m/800m –Then– Max rounds in remaining time of: 12 Deadlift 9 Hang power clean 155/105 6 Shoulder to overhead 155/105 - Reduce the weight with the intention of getting at least one round of “DT” per interval. - Full workout video is at the link in the bio! - #AlwaysTrain #Fitness #CrossFit #iam1stphorm #ryourogue | Dan Bailey
1.7K views11 months ago
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0:16
One of the most diabolical combinations in all of CrossFit. For this weeks workout of the
161K views9 months ago
FacebookDan Bailey
0:22
If you’re not spending 10-15 minutes to warm up for any strength lift, you’re not being
52.8K views9 months ago
FacebookDan Bailey
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The workout that keeps on giving! - “12 Days Of Christmas” 1 Double dumbbell
29K views6 months ago
FacebookDan Bailey
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No PR’s this week but staying consistently around 95-97% of my maxes. On track. - Front
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FacebookDan Bailey
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Hip lift or die! Some tough sets this morning. My bench has come down quite a bit in the
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Clang N Bang workout of the week! - Every 1 min for 20 min alternate between: 5 Dumbbell
14.6K views7 months ago
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Finally power back to the barn! Chest and back burner from Clang N Bang on
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Boulder shoulder workout for the weekend! - 4 Rounds: 1 min per movement for max
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FacebookDan Bailey
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365lbs and climbing on the cold bar challenge for @crossfitrobo. - Goal is 405
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FacebookDan Bailey
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Seated strict press 190x5. - I’m not gaining but I am maintaining for this season of
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Workout of the week! 5 Rounds For Time 12 Calorie row 10 Thruster 105/75 8 Chest to bar
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Workout of the week (for your weekend)! - In only 5 short minutes accumulate max reps
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Always Train GPP workout of the week! - For 3 Cycles Amrap in 5 min of: 5 Burpee over bar
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With @freshcoastfitfest coming up this solo version of High Tide Ascent is the workout of
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No better time, no better place for a 10lb pr! - 375lbs bench press x 1 - The atmosphere
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New workout of the week! - From the Clang N Bang track on AlwaysTrain.com - 4
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Gotta love the kids playpen and jumper in the background, if 2014 boatlife Dan could see
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Working with muddy floors till this construction is done! - Workout of the week comes
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Workout of the week from the GPP program! - For 3 cycles In 6 minutes Row 1000m/800m
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