Sunday, October 4, 2015


Partners get through a long row.  Interesting variety of strategies on Saturday!

OTM 10
Push press, power jerk, split jerk

Take a few minutes and find a heavy split jerk single.

3 rounds
15 wall balls
30 sit-ups
30 double unders/ 15 attempts 

Thursday, October 1, 2015


Getting under the bar!

Back squat 4x4

5 rounds for time
Rope climb
12 toes to bar
12 slam balls 50/30

*Sub beginner rope climbs or 6 pull-ups if needed

Wednesday, September 30, 2015


Hold that pike, Chris!

Clean OTM 15
Hang clean, clean
Work on getting under the bar.

5 ring dips
5 power cleans 135/85*
5 bar over burpees
Row 250 meters

Tuesday, September 29, 2015


3 rounds not for time

5 each side windmill with KB
10 goblet squats
5-10 each side kettlebell clean and jerk 
20 sec Tuck or L Hold on rings

Front squat 4x4

10 min AMRAP Cindy
5 pull-ups
10 push-ups
15 air squats

*option 3-6-9 reps 


Hang power snatch
Hang snatch
Deck snatch

Tabata 8x 20:10 work:rest
Tire strikes
Ab mat sit-ups
Box jumps

Sunday, September 27, 2015


Below parallel, above parallel.  The crease of the hip is below the knee in the first photo.  Working this full range of motion strengthens the joint.

Work on the Turkish Getup

Deadlift and Press super sets 4x4

Complete 10 rounds with a partner
One works while the other rests
8 dumbbell power cleans
8 dumbbell push press
8 dumbbell lunges, 4 each

Thursday, September 24, 2015


In 14 minutes
First 8 Find today's 3 rm push press
Next 6 Find today's 3 rm jerk

6 rounds
12 dumbbell thrusters
12 v-ups
Rest one minute