Thursday, April 23, 2015



Tabata slamball - 4 min

Death by Pull-ups
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... Continuing as long as you are able.
If you fail before 10 minutes, you may start over at 1 to continue.

Bench press 3x5 add weight
Pendlay row 3x15 after

Wednesday, April 22, 2015


Is this how you feel today?  There will be time to take care of yourself in class.

MWOD and foam roll

Four rounds, one minute each station, no score
Open skill
Muscle-up or jumping muscle-up
Toes to bar
Tire flip

Ten minutes to find today's 1 rep max 
Clean and Jerk
Actual USAW rules Jerk, not shoulder to overhead

Tuesday, April 21, 2015


A great workout yesterday, so good to see you working so hard on some tough skills!

3 rounds for warm up 
10 reverse lunge each side 
10 ninja roll to jump
10 goblet squats

2 Rounds
50 Double Unders/100 Singles
40 HR Push Up
30 DB Snatch (15 each side)
20 Burpees
10 Power cleans
Rest 2 minutes

Front squat 3x3
Add no more than 5 percent

Monday, April 20, 2015


John and Derek

10 minutes to work on Turkish Get Up

Back squat 135/95 20 reps
Handstand walk one way or equivalent distance (subbing will be allowed)
Rope climb or 10 pull-ups 

(Compare to Thursday March 12)

Jerk, split or power
heaviest 3 in time remaining

Sunday, April 19, 2015


Two different ways to do the handstand push-ups 


OTM 16
First       shuttle runs 4
Second  dips 5

 - heavier than last week, but don't increase more than 5%
3x3 after warm ups

Press 3x5
  - add weight from last week

Thursday, April 16, 2015


Another cute couple works out together

3 rounds for warm-up
Ninja roll to jump 7
Crab walk one way
Ring rows easy 7
Wall balls easy 7

3 attempts to get max reps STRICT pull-ups 

AMRAP 10 minutes
2 Snatch 115/85
4 Handstand push-ups
4 Dips
10 Abmat sit-ups 

Bench 3x5 

Wednesday, April 15, 2015


Aaron and Carly

Time to work on your goal

2 back squats at 70-80% of most recent 1 rm
3 toes to bar

today's 3 rm