Thursday, April 28, 2016


Great to see improvements in this most difficult of movements!

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

Shuttle run there and back x4
10 hollow rocks
12 dumbbell or kettlebell push press
15 sit-ups 

Wednesday, April 27, 2016


Rowing for calories is not that much different than rowing for meters - row faster and you will finish faster.  Use good technique at any stroke rate to get power.  However, the slower you go the more meters you will have to row to get the same number of calories!  

Work up to today's 5 rm overhead squat


Work up to today's 5rm front squat


3 rounds
10 reps overhead squat at 50-60% of 5 rm
10 slam balls 

Tuesday, April 26, 2016


Clean.. And jerk!

Today a variation on Tuesday's theme, this time as a "warm-up" pre-WOD.  Work on the skill of each separate movement, build confidence, and work up to a heavy set.  These are not thrusters.

2 Rounds Barbell Bear Complex every 2 min for 16 minutes
- power clean
- front squat
- push press
- back squat
- push press


3 rounds
12 chest-to-bar pull-ups 
21 AHAP Russian kettle-bell swings
40 calorie row

Monday, April 25, 2016


Press 3×5 
(+1 to 5 pounds to last time)
One set of strict pull-ups in between each set of press.

2-4 squat clean and split jerk
Start light and work up to an AHAP challenging set.  If staying lighter do more reps.

Sunday, April 24, 2016


Every :90 for 5 sets

Complete 2 Back Squats (+1- to 5 pounds to last week.  We'll take a 1 rm next week.)

7 burpees
7 v-ups
14 lunges
14 kettlebell swings 

Thursday, April 21, 2016


Sumo deadlift 

Take some time to work on skills, either a couple rounds of our skill warmup or something you've been working on.

Bench Press 3×5 
(add 1-5 pounds to last week
All three work sets same weight)

Double unders 

Wednesday, April 20, 2016


Andrew with a very heavy thruster!

3 rounds for skill
20 Banded Pull Aparts

6 DB Lunges with twist
15 Banded Steps
6 Single Leg DB RDL


Sumo Deadlift

Find your 5 rep max.

Again, be a bit conservative and drop from the top.


5 rounds

Bear crawl there and back
10 Knees to elbows
20 Lateral Skiers or Lateral Jumps