Thursday, December 8, 2016


Bench press
Warm up with 5s, then
5 sets of 4 reps at 5 to 10 pounds more than last week
Do your best to hit all 5 sets... we are getting ready to do heavy singles...

12 dumbbell bent over rows (50/30#)
1 reverse wall walk (slow and controlled)
10 pistols or progression (5 each side)

Wednesday, December 7, 2016


5 rounds Not for Time, Score Weight
10 Barbell lunges - work up
5 high box jumps
5-10 strict pull-ups
Rest 1 to 2 minutes each round

Double unders

Tuesday, December 6, 2016


5 rounds
One minute to do 10 barbell presses (95/65)
One minute to do 20-25 hollow rocks
One minute to get max calories on the rower

4 rounds for reps
Max reps push-ups until failure
10 toes to bar
Bear crawl there and back
Rest as needed

Monday, December 5, 2016


Keep working these heavy lifts -- may you get a PR in one or the other or both!

Overhead squat
Work up to a heavy set, a bit heavier than last week. Just do it!

Work up to 5 to 10 pounds more than last week

Tabata Mountain Climbers
8 rounds of 20 seconds work/10 seconds rest, for max reps

Sunday, December 4, 2016


Russian swings!

Front squat
5 sets of 5 reps
Add weight to last week
Take your time in between sets to rest.
You might have difficulty completing all five sets now that weights are heavy, do your best!

10 Pendley rows
10 power cleans
10 each side windshield wipers

Thursday, December 1, 2016


Practicing pull-ups make them stronger

Later this month we will do a 1 rm
Bench press
Warm up with 5s, then
5 sets of 5 reps at 5 to 10 pounds more than last week

Anytime after benching, perform:

A. 200-500 meter row warm-up then 500 meter row for time

B. Four rounds not for time
     There and back waiter's walk (one KB overhead and one by your side)
      25 GHD sit-ups*
      20-15 GHD back extensions*

Regular sit-ups and stiff-legged barbell deadlifts to scale

Wednesday, November 30, 2016


Travis flies over the box!

10 minute AMRAP
30 second handstand hold
12 dumbbell snatches
30 double unders

20 Turkish getups for quality
Persevere ---  These are challenging but oh so good for your shoulders and abs.