Wednesday December 12, 2018


Bench Press (8, 5, 3, 3, 8)

Start out with a tough 8, then slightly increase for the 5, 3,3, and then try to match your original 8 at the end.
Post heaviest 3, and log your sets of 8 in the comment section


Death By:

3 DB Hang Squat Clean. 50/35
3 Pull Up
4 DB Hang Squat Clean
4 Pull Up
5 DB Hang Squat Clean
5 Pull Up
6 DB Hang Squat Clean
6 Pull Up

This workout will have 2 dumbbells. DO NOT DROP THE DUMBELLS.
We will start out at 3 reps of each movement and perform BOTH movements within that first minute. Rest the remainder of the minute and then increase each movement by 1 rep. This workout will cap out at 15 minutes. If you fail to complete the required work within your minute, you will rest the entirety of the next minute, and then resume work but back to the beginning of 3/3

Tuesday December 11, 2018


Snatch (build to todays heavy single)

Final testing day for our olympic lifting cycle. Build up to a 1 RM for the day. (Don't fret if you don't PR, as there are TONS of factors that go into all this).


Core Blaster 25,000

Minute 1:  :30 Sandbag Bear Hug  Hold (heavy)
Minute 2:  25 Sit Up (abmat or GHD)
Minute 3:  20 Hollow Pass Thru 15/10 lb
Minute 4: :40 Superman

Thursday November 29, 2018



Minute 1:  14/10 Calorie Bike
Minute 2:  10 Power Clean  115/80
Minute 3:  15 Wall Ball 20/14
Minute 4:  6 Burpee Box Jump Over 24/20
Minute 5:  Rest

Rx + = 20/14 calorie, 155/105, 30/20

This is going to get pretty tough rather quickly, choose a rep scheme from the beginning that allows for you to make it through, rather than biting off more than you can chew from the get go. 25 minutes is a long workout, stay smooth and steady

Wednesday November 28, 2018


Snatch (3 Position Snatch @ 60-65% x 4 sets)

New set every :90

3 Position today = floor, low hang, mid hang.

Do not exceed percentages. This should feel light and smooth. Remember we are in a deload week. We should not be anywhere near failing reps today.


For Time:

Overheaad Squat 135/95
Chest to Bar Pull Up

Rx + = Bar Muscle Up
Cap = 7 minutes

This is a fast workout, with only a 7 minute cap. The barbell movement should be able to be performed with very few breaks

Tuesday November 27, 2018

Metcon (AMRAP - Rounds and Reps)


400m Run
50 Double Under
40/30 Calorie Row
3 Rope Climb
40/30 Calorie Ski

This is obviously a long, grinder workout. Approach it like you would a 5k run or something similar. This will challenge our aerobic abilities, try to maintain a consitent pace across.

For the double unders, practice for a maximum of :60 instead of opting for singles today, unless singles are still a work in progress.

For the rope climbs, perform half climbs, or 6 supine to stands in place.

The Run = 4 reps, each 100m

Monday November 26, 2018


Deadlift (4 x 5 @ moderate to heavy load)

While we are in our de load week we wanted to squeeze in some deadlift work. After adequate warm up you will begin your 4 working sets. We want all sets to be tough, but slightly ascend as you go as well.

For Example, if Guy has a max deadlift of 500lbs, his working sets should look something like:
instead of:

Post last set to board.

Metcon (No Measure)

Gymnastic Strength Work

3 sets:
8-10 Strict Pull Up
:20 Static Ring Support Hold (@ top, accumulate time)
:20 L Hold (hanging or from paralettes, accumulate time)Slow down and ensure quality movement, remember, this is all about health and longevity. Build a solid foundation now and reap the rewards later