Friday August 1, 2014


A. 3 Position Clean (top down)

B. 15 Minute AMRAP
     10 T2B
     15 Push-Ups
     20 Switch Lunge 

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Why Loving Your Body is Not Enough

Thursday July 31, 2014


A. Pull-Up Practice

B. 3 Rounds for Reps

    Wall-ball, 20 pound ball, 10 ft target (Reps)
    Sumo deadlift high-pull, 75 pounds (Reps)
    Box Jump, 20" box (Reps)
    Push-press, 75 pounds (Reps)
    Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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Wednesday July 30, 2014


A1. Push Press 5-5-5-5-5

A2. Ring Row 8-8-8-8-8

B. 6 Rounds For Reps
    90 Second AMRAP
    5 HSPU/Strict
    5 Hang Squat Cleans 50/70kg
    Rest 90 Seconds

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Tuesday July 29, 2014


A. 3 Position Snatch (top down)

B. For Time:
    400M Run
    25 Pull-Up/C2B
    400M Run
    20 Pull-Up/C2B
    400M Run
    15 Pull-Up/C2B
*5 Burpees every time you come off the bar

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20 Ways to Be Better at Life TODAY

Monday July 28, 2014


A. Back Squat 3-5-7-9

B. For Time:
    Wall Ball
    400M Run

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Friday July 25, 2014


A1. Strict Press 5-5-5-5-5

A2. Strict Pull-Up(slow as possible) 5-5-5-5-5 

B. 3 Rounds for Time
    22 Thursters 35/50kg
    60 Rest

C. Row 2 Min for Meters

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Thursday July 24, 2014


A. Hang Power Snatch 3-3-3-3-3

B. 3 Rounds For Time
    50M Walking Lunge
    100M Backwards Run
    200M Run
    *All with a 20lb Ball

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Wednesday July 23, 2014


A1.Romanian Deadlift 8-8-8-8

A2. Strict Ring Row

B. 21/15/9

    Box Jump Over 20/24
    Deadlift 70/100kg
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Tuesday July 22, 2014


A. OHS 3-3-3-3-3-3

B. EMOM 10 Min
    10-30 Sec L-Hang

C. 10 Minute AMRAP
     50 Double Unders
     40 Sit-Ups
     30 KBS 1/1.5p

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Monday July 21, 2014


A. Power Clean + Push Jerk

B. 5 Rounds For Reps
     Max Push Press 45/60kg
     Max Pull-Up
     Rest 90 Seconds

C. 75 Wall Ball For Time

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