Wednesday, August 31, 2016

4 x
7 shoulder press
21 air squats
14 T2B

Tuesday, August 30, 2016

Welcome back Jen!!

 "Jenny"

20min AMRAP

20 Ovhs
20 back squats
400m run



Monday, August 29, 2016

7x

10 SA G2OVH
20 lunges with weight
10 goblet squats

Sunday, August 28, 2016

Friday, August 26, 2016

Thursday, August 25, 2016

21-15-9

Dead lifts
ring dips
200m sprint after each round 


Wednesday, August 24, 2016

35-30-25- 20 Wall balls

20 15 10 5 Pull ups


Tuesday, August 23, 2016

27-21-15-9

Back Squats
T2B

...and its that easy! :)

Monday, August 22, 2016

5 rounds

7 thrusters
7 single leg box jumps
12 push ups


Sunday, August 21, 2016

Friday, August 19, 2016

Thursday, August 18, 2016

"Elizabeth"
21-15-9

Squat cleans
Ring Dips


5:30

50 Squat Cleans
EMOM 3 Ring dips

Wednesday, August 17, 2016

3 rounds

18 Deadlifts
14 Hang Power Cleans
10 Push Press


5:30

800m run
50 air squats
50 sit ups
50 push ups
50 sit ups
50 air squats
800m run

Tuesday, August 16, 2016

8 min AMRAP

2 Single arm ground to overhead
2 Pull ups

4 Single arm ground to overhead
4 Pull ups

6 Single arm ground to overhead
6 Pull ups

... 8,10,12 continue by adding 2 reps each round

Pull ups...
  • Look straight ahead. This will keep the chin tucked. The last thing you want is to strain your neck.
  • Think of using your lats, not your biceps. All this will take is having a friend poke you in the lats a few times right before you begin the movement.
  • Pull your shoulder blades back and down.
  • Draw your chest up toward the bar. Clear your chin over the bar at the top and squeeze.
  • Control the movement on the way down.

Monday, August 15, 2016

3x

75 Double Unders
50 Wall Balls
25 Sit Ups




“The wall ball drill comprises two highly functional classical weightlifting movements brought together at light loads and extended duration to create a super—potent metabolic conditioning tool with an enormous potential for increasing athletic performance.” Greg Glassman

  Functionality and Wall Ball

Sunday, August 14, 2016

Rest day...

go outside and play....



Friday, August 12, 2016

Thursday, August 11, 2016

400m run
75 box jumps

600m run
50 box jumps

800m run
25 box jumps



Wednesday, August 10, 2016

3 min AMRAP
3 Deadlifts
3 Bar facing Burpees

rest 3 min

3 min AMRAP
5 Deadlifts
5 Bar facing Burpees

rest 3 min

3 min AMRAP
Bar facing Burpees




Tuesday, August 9, 2016

3 Muscle Ups/ Chest 2 Bar pull ups
10 Clean and Jerk

3 Muscle Ups/ Chest 2 Bar pull ups
10 Clean and Jerk

3 Muscle Ups/ Chest 2 Bar pull ups
10 Clean and Jerk

3 Muscle Ups/ Chest 2 Bar pull ups

Monday, August 8, 2016

4 x
200m row
20 WallBall
200m row
20 OVH Lunge

Wednesday, August 3, 2016

4x
3deadlifts
6 HSPU
12 ring push-ups

Tuesday, August 2, 2016

Hello Tuesday :)

Annie Are You Ok??

21-15-9

Calorie Row
Thruster 65/45
Medicine Ball Clean – 20#/14#
Sumo Deadlift High Pull – 65#/45#
Wallballs – 20#/14#
Burpees

No she is not ok!! :)

Monday, August 1, 2016