Archive for: August, 2016

Thursday September 1, 2016

You guys work tremendously hard. Don’t forget to celebrate the little victories. Take a few seconds today to look back at how far you have actually come. 4RFT 400M Run 15 Burpee Box Jumps 12 Minute EMOM 40 Second Hollow hold 40 Second Double Unders 40 Seconds of V Ups

Wednesday August 31, 2016

“You need to put the work in, even on the days you don’t want to.” A. For Time – No Rack 20 Back squats @ 155/105 20 Back squats @ 185/135 20 Back Squats @ 225/155 B. For Time 20 Squat Cleans @ 155/105 20 Squat Cleans @ 185/135 20 Squat Cleans @ 225/155 C.…

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Tuesday August 30, 2016

“It doesn’t need to be pretty to be effective” A. 4 Rounds 60 Second Plank then 3 Split Jerks *2 minutes rest after each round B. 0-5 Minutes 25 Thrusters @ 75/55 15 T2B 5 Burpees 10-15 Minutes 20 Thrusters @ 95/65 15 T2B 10 Burpees 20-25 Minutes 15 Thrusters @ 135/95 15 T2B 15…

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Monday August 29, 2016

World-Class Fitness in 100 Words: “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise, but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups,…

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Sunday August 28, 2016

You choose how you see things: Do you see obstacles or opportunities? A. 0-8 Minutes 1 Squat Snatch Every 30 Seconds B. Mary –  20 minute AMRAP 5 HSPU 10 Pistols 15 Pull Ups

Saturday August 27, 2016

“Change your habits, change your future” A. 1 Clean and Jerk EMOM x 10 Minutes *No PR attempts until at least minute 7 B. 10 Minute EMOM Odd: 15 T2B Even: 15 Wallball @ 20/14   3 Minute Rest 10 Minute EMOM Odd: 15 Burpees Even: 15 Power Cleans @ 95/65

Friday August 26, 2016

“You workout like a professional athlete but you recover like a participation trophy athlete” A. Front Squats 4 Rounds of the Following 5@50%+10lbs 5@65%+10lbs 5@75%+10lbs B. 0-10 Minutes 10-8-6-4-2 Power Snatches @ 135/95 C2BPU   10-17  Minutes 10-8-6-4-2 OHS @ 95/65 Pull Ups

Thursday August 25, 2016

“For those of you who stop short and let your last few meters roll to the end…don’t.” A. 12 Minute EMOM Min 1: 5 Pendlay Rows Min 2: 15 Ring Push Ups Min 3: 15 Hollow Rocks B. 5 sets of 60 Second plank then 300M Row. 2-3 minutes rest in between sets

Wednesday August 24, 2016

“You don’t always need a plan, sometimes you just need balls. Toughen up” A. 2 Minutes of Double Unders     1 Minute of Rest     2 Minutes of Double Unders B. 1 Complex every 90 Seconds x 8 Squat Clean + Hang Squat Clean + Split Jerk @ 80% C. 7 Minute AMRAP…

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Tuesday August 23, 2016

“What are you doing between training sessions to support your training?” A. 5×3 Push Press (5 lbs heavier than last week) B.  2 Rounds For Time 25 Deadlifts @ 225/155 800M Run 50 Lunges 400M Run

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