Thursday, September 29, 2016


Bench Press 
5 sets of 5
Start this new cycle light, about 60% of your 1 rep max

Tabata (alternate movements x8) 
Thrusters 95/65

Wednesday, September 28, 2016


Skill work

5 rounds, 4 minutes each plus 1 minute rest
5/7 pull-ups
barbell step ups, 5 reps each side
14 barbell windshield wipers
5/7 toes to bar

Tuesday, September 27, 2016


2 Sumo deadlift high pulls
2 dips

For time and weight
5 rounds
500 meters
20 hollow rocks
4 Turkish getups AHAP

Try to add weight each round.  

Monday, September 26, 2016


So many push-ups!

Press and push press 1 rep max next week!


4 sets of 3, add weight to last week

Push press 

Work up to a heavy 3

Amrap 12

7 power cleans

7 jerks

7 bar facing burpees

Sunday, September 25, 2016


We will do a a cycle of front squats and weighted lunges, then back to the back squat.

5 sets of 

5 Front Squats at 60-70%

3-5 strict pull-ups (chest to bar strict Rx+)

Three rounds

30 push-ups 

30 box jumps

30 wall balls 

Thursday, September 22, 2016


Go Kristie!  A lovely set of Double Unders!


10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Scale this sucker as much as you need.  Preferably by adjusting the weights, but you may also start with the set of 8 to do 36 reps of each movement instead of 55.  Keep these proportions as closely as possible. 

Wednesday, September 21, 2016


Steve getting some big air!

Dips and muscle up skill progressions


15 box jumps

30 double unders

10 ring rows 

Extra credit: 30 to 50 evil wheels