Archive for December, 2015

Happy New Year! A.) 1 + 1/4 Front Squat 5 x 3 B.) Teams of 2 100 Wall Ball – split anyway 100 DU – each 100 Wall Ball – split anyway C.) Air Dyne Challenge: Keep at 10 rpm for as long as possible.  

Warm up: Inch worm – Push up x 5 Bear Crawl x 2 Scap Retraction x 5 x 3 Jerk Drives A1) Push Press 5 X 5 A2) Chin up @4111 5 X 5 B) Row 1000m rest 3 min 3 min AMRAP Burpee Pull-up C.) Air Dyne Challenge: :30 seconds max meters.

Warm up: A1)Depth Jump 2 X 10 A2) 1/4 Squat Jumps 2 X 10 B1) Conga Line: Jump and Land B2) Handstand hold :20 C) 10 min to build to working weight on Power Cleans D) 5 – 4 – 3 – 2 – 1 Power Cleans 10 – 8 – 6 – 4 – […]

WU – OH and Calf Mob Turkish Get up – 5 per side Pole Squat X 10 @ 4211 A) OH Squat 5 X 5 @ 4211 B) 4 rounds for time: 20 KB Swings 10 T2B C.) Air Dyne Challenge: fastest to 15 km.

Can you see yourself in one year? I can. I see you. I see you progressing. Getting better depth. Getting stronger pulls. Getting abs! Better technique. Opening up those lungs. Working harder. Working smarter. Making improvements. I see you. You don’t see it do you? How could you? It’s a YOU you’ve never experienced. I […]

Merry Christmas and a Happy Holiday! A.) 1 + 1/4 Front Squat 5 x 3 B.) Thrusters and a Run…Be Ready

Warm up: Inch worm – Push up x 5 Bear Crawl x 2 Scap Retraction x 5 x 3 Jerk Drives A1) Push Press 5 X 5 A2) Chin up @4111 5 X 5 B) 500m Row 5 rounds for time: 15 KB Swings 10 Push ups

Warm up: A1)Depth Jump 2 X 10 A2) 1/4 Squat Jumps 2 X 10 B1) Conga Line: Jump and Land B2) Handstand hold :20 C) 10 min to build to working weight on Power Cleans D) 3 rounds each for time: 1 Power Clean 20 DU 2 Power Clean 20 DU 3 Power Clean 20 […]

WU – OH and Calf Mob Turkish Get up – 5 per side Pole Squat X 10 @ 4211 A) OH Squat 5 X 5 @ 4211 B) 10 min AMRAP 3 Snatches 20 Walking Lunges  

You are entitled to nothing… Sorry, it’s tough to hear right? The bright side? You can obtain and gain EVERYTHING. Stronger body. Stronger mind. Stronger soul. Great friends. Creative outlets and much more. But you’re not entitled to any of that dropping out of the sky and landing on your lap. Some of the things […]