Aug 21, 2014

5x5 Close Grip Bench Press
Max Tricep Band Pull Downs between sets

5 Rounds
1 Min Max Wall Balls 20/15#
1 Min Max Abmat sit ups
1 Min Max Rope Climb
1 Min Rest


Run 5k

Aug 19, 2014

10 Min EMOM
5 Pull Ups
10 Push Ups
15 Air Squats

Rest 3 Min then..

For Time:
30 Hang Cleans 185/115# (power or squat)
30 Handstand Push Ups
4x9 Back Squat

5 Rounds
50 Ft Heavy Sled reverse Pull
15 Deadlifts 185/115#

Aug 17, 2014

3x5  Hang Snatch (Power or Squat)

20 Min EMOM
Odd- 10-15 DB Shoulder to Overhead 40/25#
Even- 10-15 KB Swings 53/35#

*Adjust Reps to your ability and challenge yourself!

Aug 14, 2014

Gain City Friday!

Bench Press 4×8
Strict Chin Ups 3 x max reps (1 min rest)
Ring Dips 3 x max reps (1 min rest)



Bicep Quad-fecta 
With a partner 
Add 3 pairs of 10 # plates or 5's or 2.5's

You will do a set of 10
Drop the weight by one plate do 10 again
Drop it again and do 10 more 
Continue this process until you end up with just the empty barbell
*rest and complete 1 more time


Aug 13, 2014

E2MOM For 16 Min do The Following Complex:

•1 Clean + 1 Hang Clean + 1 Front Squat

6 Min AMRAP
8 KB Swings 70/53#
8 Wall Balls 20/15#