Jun 30, 2015




5x5 Barbell Bent Over Rows

20 Min AMRAP
8 Strict Pull Ups
8 Box Jumps 30/24"
12 KB Swings 70/53#

Jun 29, 2015



For time:

75 Handstand Push-ups
*Every break run 400m

Rest 5 minutes, then

For time:
50 Strict Toes to Bar
*Every break run 400m

Jun 28, 2015




Front Squat 5-3-1

9 Min AMRAP
5 Hang Cleans 135/95#
7 Burpees over the bar

3 sets
1 min Spider-Man Crunch Plank
30 second rest
1 min bicycle crunch
30 second rest

Jun 25, 2015

Pump session!




1a) 5 sets max push ups 

1b) 5 sets max ring dips

*rest 2 min per set/alternate movements 

2a) 5 Sets max Bench Press 135/85#

2b) 5 sets max barbell curls 75/45#

*rest 2 min per set/alternate movements 

Jun 24, 2015



E2MOM 10 (5 sets)
4 Back Squats (heavy)

EMOM 10 
10 DB or KB Lunges (5 per leg/heavy)

For Time:
400M Farmer Walk with heavy DB or KB 
* every time you set the weights down do 5 Burpees on the spot

Jun 23, 2015

For Time:
50 Hang Power Clean 155/105#
150 Double Unders
50 Chest To Bar Pull Ups

Jun 22, 2015

21-15-9 
Deadlift 225/135#
Handstand Push Ups

Rest 5 Min

8 Min AMRAP 
10 Slam Balls 
7 Toes To Bar
10 Abmat Sit Ups