Mar 29, 2015

EMOM 10
3 Strict Press

12 Min AMRAP
7 Overhead Squats 135/95#
14 Pull Ups
21 Double Unders



Mar 26, 2015

12 Min EMOM
Min 1 - 15 Band Pull Aparts
Min 2 - 8 Strict Toes To Bar
Min 3 - L Sit 30 Second Hold

5 Rounds
1 Min To Do 30 KB Swings 70/53#
1 Min Rest



Mar 25, 2015

Squat Clean Thruster 1-1-1-1-1-1-1

4 Rounds
10 Thrusters 95/65#
20 Front Rack Lunges 95/65#
20 Bent Over Rows 95/65#
*Rest 2 Min Per Round

Our Hike to Mission Peak will be on Sunday May 3rd, The weekend before the challenge is over. It will be a boost for everyone to get the best results out of the challenge! Put it down in your calendars!

3 Sets
1 Min Sit Ups
1 Min Static Sit Up Hold
1 Min Flutter Kicks
1 Min Plank
1 Min Rest


4 Rounds For Time:
400 Meter Run
50 Air Squats




Mar 24, 2015

5x3 Bench Press

5x3 Weighted Pull Ups

12 Min AMRAP
7 Pull Ups
7 Hang Power Clean 135/95#
7 Deficit Push Ups
*hands on 45# bumper plates for bigger pec stretch

Mar 22, 2015

Week 2 of the Paleo Challenge is done...keep it up! Get ready to add your points.

Back Squat 5-5-3-3-1-1

10 Min
Heavy Sled Push 30 Yards
*alternate with a partner

Rest 2 Min

5 Min
5 Box Jumps 30/24"
*alternate with partner

Rest 2 min

5 Min Amrap
7 Deadlifts 135/95#
*alternate with a partner

Mar 20, 2015

12 Min EMOM
1 Push Press
1 Push Jerk
1 Split Jerk
*Go Heavy

5x8 Barbell Bent Over Rows

Every 2 Minutes For 10 Minutes
DB or KB Farmer Carries 100 Meters
*Heavy