Jul 30, 2015

5x3 Weighted Pull Ups
5x3 Deadlifts

10 Min EMOM
Min 1- 5 Strict Pull Ups + 5 Chest to Bar Pull Ups (kip)
Min 2- 10 Double Kettlebell or Dumbbell Bent Over Row

12 Min AMRAP
15 Toes To Bar
Run To Gate and Back


Jul 29, 2015

5x Max Ring Dips
*1 min rest per set

5x Max Bench Press 135/95#
*rest 2 min rest per set

5x Max weighted push ups with 45/15# plate on back
*1:30 min rest per set





Jul 28, 2015

5x5 Front Squat
5x5 Back Squat

4 Rounds For Time:
40 Air Squats
30 Jumping Alternating Lunges
20 Abmat Sit Ups

Jul 27, 2015




10 Min AMRAP 
5 Strict Handstand Push-ups 
25 Double Unders

5x5 Strict Press
5x10 Band Pull Aparts

10 Min AMRAP
* with a partner alternate
15 Calories on Airdyne
While the other does max Burpees until partner on airdyne is done then switch.
5x1 Snatch
5x1 Clean 

12 Min AMRAP
7 Hang Power Clean 155/95#
7 Pull Ups (kip)
7 Box Jumps 24/20"


Jul 23, 2015



EMOM 8
1 Snatch 

EMOM 8
1 Clean

4 Rounds
20 DB Snatch 70/40#
20 Burpees
*2 Min Rest per round

Jul 22, 2015

Bench Press 3x10 (heavy)

10 Min AMRAP
5 Dynamic Push Ups
5 Ring Dips
3 Parallette Shoot Throughs

10 Min AMRAP
10 V Ups
10 Knee To Elbow
15 ABmat Sit Ups