Archive for August, 2014

Monday Sept 1st

Sunday, August 31st, 2014

Meat + Veggies: Overhead Squat 1RM 1 Set of Max Reps at Bodyweight or % Some Turkish Get-Up and GHD Sit-up Work Nuts & Seeds Some Fruit: Goodmornings 5×5 Glute Ham Raises 3xRM Little Starch & No Sugar: Sleds 3x Each F/B/S 3 plates men, 2 plates ladies

Friday August 29th

Friday, August 29th, 2014

Meat & Veggies: Bench Press 1 RM 3 Negatives w/ little more weight 3xRM Incline DB Press Alt EMOM: C2B Pull-ups, Ring Rows Nuts & Seeds, Some Fruit: 3xRM HSPU 100 Banded Pull Aparts Little Starch & No Sugar: Reverse Hypers 3×12 GHD Sit-Ups 3xRM

Thursday August 28th

Thursday, August 28th, 2014

Alternating Every 3 minutes on the 3 minutes: Run 400m, Row 500m: for 24minutes The goal is for nearly a 1:1 work to rest ratio. Potentially scale back the distance to preserve about 1:30 of rest per 3 minute section. Booyah.

Wednesday August 27th

Wednesday, August 27th, 2014

Meat & Veggies: Sumo DL Max Sled Work Lunge Mornings Nuts & Seeds Some Fruit: Reverse Hypers 3×12 Lateral Band Stepping 2x D+B Little Starch & No Sugar: Hanging Knee Raises 5xRM Ab Mat Crunches 5×20

Tuesday August 26th

Tuesday, August 26th, 2014

5 Min AMRAP: Ascending the ladder 1,2,3,4,5,… Push Press 135/95 Pull-Up 45/15 One of each, then two of each then three of each, and keep going until 5 minutes has elapsed.

Monday August 25th

Monday, August 25th, 2014

WOD: 6 Rounds for Time: 1 Rope Climb 18 Front Squats 65/45 Burpee Broad Jump the length of the gym

Friday August 22nd

Friday, August 22nd, 2014

WOD: Option A. Ladder of Muscle-Ups Ladder of Ring Dips Ladder of C2B Option B. Ladder of Strict Pull-ups Ladder of Dips Ladder of Transitions Option C. Ladder of Jumping MU Ladder of C2B’s Ladder of Bar Dips

Thursday August 21st

Thursday, August 21st, 2014

Meat & Veggies: * Board Bench Press for 3 Rep Max Followed by 4×3 3 Sec. Isometric Hold Presses Alt EMOM: Toe 2 Bar/GHD Sit-ups and Diamond Push-Ups Nuts & Seeds Some Fruit: Barbell Rows 5×8 5 x No Leg Rope Climbs Little Starch & No Sugar: 100 Jumping Pull-ups for Time

Wednesday August 20th

Wednesday, August 20th, 2014

For Time: 30/20/10 Push Press 115/80 KB Swing 53/35 Box Jumps 24/20

Tuesday August 19th

Monday, August 18th, 2014

Meat & Veggies: Clean Max Clean Pulls 4×3 with 100% Alt. EMOM Buddy MB Sit-Ups/Hammy Falls Nuts & Seeds, Some Fruit: Front Squat 5×2 90%, Sled Drags 3 Trips F/B/S, Little Starch & No Sugar Back Extensions 2×50