Wednesday’s Woeful Wisdom

October 17th, 2017

posted a day early for to encourage attendance, Amanda :)

Workout for Wednesday October 18th:

5 Rounds for Time of:

10 Overhead Squat 115/75
20 Double Unders
30 Ab-Mat Sit-ups

Tuesday’s Killer Couplet

October 16th, 2017

posted a day early for you to ponder the non-alliterative nature of this post

Workout for Tuesday October 17th:


21-15-9 of:

Deadlifts 225/155
Handstand Push-ups

For Time

Monday’s Medialis Modulator

October 15th, 2017

posted a day early for your reading pleasure

Workout for Monday October 16th:

Front Squat for Max 3

After that, Hip Extensions and GHD Sit-ups as time allows!

Saturday’s Session

October 13th, 2017

posted a day early for you to get stoked on getting swole on a Saturday

Workout for Saturday October 14th:

Break these three moves up into 15 minute segments:
Bent Over Rows
Glute Ham Raises
Banded Ab-Mat Sit-ups

For the Rows: work in sets of 10 until you can’t take the weight anymore, then do sets until time elapses
For the Hamstrings: get the bands going and trade sets of 5-8 until the 15 minutes is up (6 max)
For the glorious sit-ups: get a buddy and go back and forth every 90 seconds, doing QUALITY CONTROLLED reps to fatigue until the 15 minutes is up.

This should leave a solid mark.

Friday for Completeness

October 13th, 2017

For the Archives :)


Thursdays Tantalizing Tarsal Triplet

October 11th, 2017

posted a day early for you to google “tarsal”

Workout for October 12th:

Running Clinic!! I’m teaching all the classes today, muahahhaha so we’re gonna dig deep. For like 20 minutes, it’s gonna be awesome. Be excited, running is a skill, we can drill it, it can improve, you can run better, practice is they key, NOT MORE MILES, that’s not the key, the key is positioning, leverage, and cadence. If I can be taught and learn to run, you guys can totally do it too!! NO BS.

Once the clinic is over:

Teams of three:

The 200m Run Causes the rotate

Max Rounds in 10 minutes as a team of:

3 Deadlifts 275/185
5 Burpees

Partner 3 rests

Have no fear, Wednesday is here!

October 10th, 2017

posted a day early because that sort of thing helps drive attendance up

Workout for Wednesday October 11th:

Push Press for 1 Rep Max

followed by specific work on the thing or things holding back your push press, typically it will be some variety of tricep/back work and/or positioning training concerning the dip portion of the push press. BE AGGRESSIVE and smash weights team!!

Tuesdays Secondary Session of the Week

October 9th, 2017

posted a day early for your excitement and expectant exuberant experiencing

Workout for Tuesday Oct 10th:


For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fer-1s”, 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.

Monday’s Muscle Missive

October 9th, 2017

posted now because yeah

Workout for Monday October 9th:


Military Press
Air Squat
Jumping Pull-up

back to back (world war champs)!!

Saturdays Super Session #6

October 6th, 2017

posted a day early for you to team up and get stoked for training

Workout for Saturday October 7th:

Trade 5 Rounds with your buddy for time!

Run 200m
2 Rope Climbs 15′
15 Push Ups