Tuesday, May 24, 2016


EMOM 10 
1 hang snatch
1 snatch
These are proper squat snatches; start light and add weight if technique is good.

3 rounds 
5 snatch (any variety)
15 Abmat sit-ups 
-  Rest 1 minute
4 rounds
5e Weighted step up (45/25 Dumbbells)
10/5 chest-to-bar pull-ups 
-  Rest 1 minute
3 rounds
5 snatch
15 Abmat sit-ups 

Monday, May 23, 2016


Aaron doing some Russian twists while he waits for the baby!

Press 4 x 5 reps 
Add 1 to 10 pounds from last week

3-4 sets of strict pull-ups (ring rows or banded if you need to) between sets -- weighted if you can do ten or more!

3 squat cleans (135/85)
6 box jumps
6 hand release push-ups 

Sunday, May 22, 2016


Might be time to thin these out.  I hope you too are enjoying the fabulous weather.

Back squat 
Work up to 3 sets of 5 at the same weight
Add 1 to 10 pounds from last week

4 rounds
40 DU (80 singles or 20 attempts if you are still learning these)
20 Russian twists
10 Overhead barbell lunges (95/65)

Thursday, May 19, 2016


Yeah Burpees!

 Skill work 

Bench Press 3×5 
(add 1-5 pounds to last week
All three work sets same weight)
3 sets dumbbell rows in between 
Optional curls!

There and back farmers carry AHAP
10 box jumps
10 wall balls

Extra credit: 50 GHD sit-ups or 100 Abmat sit-ups 

Wednesday, May 18, 2016


Heavy deadlifts!

Take this one the way you need it - deliberately pacing yourself or as fast and as furious as possible.  If you've been away from your workouts recently then really focus on your technique today.  When you can have consistently decent form then add intensity (and up the heart rate), when you can tolerate some intensity on a consistent basis then add weight!

Five rounds, max reps each station
Handstand push-ups 
Forward or backward rolls (sub if needed)
Front squats 135/85 +
Row for calories

Cash out: ten minutes to work on skills or goats -- athletes choice

Tuesday, May 17, 2016



Deadlift 5rm
In 5-6 sets build up to something challenging 

6 push jerks
12 ball slams
18 step ups

Monday, May 16, 2016


Kim and Becky rock the hollow rocks

Press 5 x 5
3-4 sets of max reps strict pull-ups (ring rows or banded if you need to) between sets

5 rounds 
5 thrusters (use 80%+ of press)
7 toes to bar
15/10 hand release push-ups 
200 meter row