Archive for: September, 2016

Sunday October 2, 2016

“Believe you are worthy of great things” A. Track workout @ Unionvale Middle School at 10 and 11. Rain or Shine

Saturday October 1, 2016

“You are stronger than you know.” A. 1 RM Snatch B. 1 RM Clean and Jerk C. 7 Rounds 200M Run 7 C2BPU 7 Front Squats @ 135/95 7 HSPU

Friday September 30, 2016

“Steel isn’t forged in cool waters, or on a beach with a Corona in hand, or on a bed watching Netflix. Steel is iron held in high heat. It burns before it strengthens.” A. 4 Rounds: 30 Second Hollow hold then 3 Front Squat B. 5 Minute AMRAP 200 Double Unders 12 Thrusters @ 95/65…

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Thursday September 29, 2016

“Strong Starts in the mind, but certainly doesn’t end there or stay there” A. 5 Sets: 15 Cal Row then 3 Push Jerks B. 12 Minute EMOM Min 1: 6 Deadlifts @315/225 Min 2: 12 Ring Rows Min 3: 6 Boxjumps @ 30/24 Min 4: 12 HSPU C. Cash out – 50 Cal Row

Wednesday September 28, 2016

“See, I got a barbell. And I got some bumpers. Which means I got me.” A. 5 Burpees EMOM then 1 Squat Clean. Add 10 lbs every minute until failure RX @135/95 – Scaled at 95/65 B. 3 x 1 Minute AMRAP Clean and Jerk @ 135/95 (1:1 Rest) C. 3 Minute Plank

Tuesday September 27, 2016

“You can always do more than you think you can. The hardest part is actually within your own head.” A. 10 Minutes to find a heavy snatch complex Snatch Complex: 1 Squat Snatch + 1 Hang Squat Snatch + 2 OHS B. For Time: 1 Round – 800M Run, 80 Double Unders, 42 Wallball @…

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Monday September 26, 2016

“You should be able to overhead squat as much as you can power clean” A. 5×7 Back Squats +10 lbs from last week B. 7 Minute AMRAP 5 HPC @ 135/95 10 S2OH @ 135/95 15 T2B *Bonus* Tabata – GHDSU / Back Extensions

Sunday September 25, 2016

A. 15 Minutes to work on gymnastics. Clean up your movement HSPU – 3-5 EMOM C2B – 3-5 EMOM Muscle Ups – 1 EMOM Pistols – 6 EMOM T2B – 5 EMOM B. 50 Turkish Get Ups (Not For Time)

Saturday September 24, 2016

Pick up the bar. Pick up the bar. Pick up the bar. Pick up the bar. Pick up the bar. A. Macho Man – 20 Minute EMOM 3 Power Cleans 3 Front Squat 3 Push Jerk   You must go at least 15 Rounds. Capped at 20. Penalty for not finishing 15 Rounds is 50 Burpees

Friday September 23, 2016

“What holds most people back is their fear of pain, not the pain itself. It’s a mind game, and they lose. Don’t be most people. Be stronger-in mind and body.” A. Big Clean Complex: 4 sets of the following High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press + High…

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