• 110610 Friday

    110610 Friday

    Complete 3 rounds of A1/A2: A1.Barbell Reverse lunge @ 20×1; 6-8/leg. 30s rest b/w legs. 30s rest b/f A2. A2. Supinated narrow-grip (hands inside shoulders) chest-to-bar pull-up @ 21×1; 3-5 reps. If you can complete 5 C2B pull-ups @ this tempo then add weight. 60s rest b/f returning to A1. B. Spend 10 minutes practicing […]

  • 110609 Thursday

    110609 Thursday

    A. Complete 5 Rounds of A1/A2: A1. Goblet squat @ 2020; 8-12 reps. 60s rest b/f A2. A2. Barbell narrow grip high pull @ 3112; 6-8 reps. 60s rest b/f A1. B. Foot drills C. Work through the following for 20 minutes: Cover 400m consisting of: 100m walk/EZ run, 100m run NTE 80% of all […]

  • 110608 Wednesday “Puberty Relay”

    110608 Wednesday “Puberty Relay”

    June 10-19 Fridays & Saturdays at 7:30; Sundays at 2:30 You won’t want to miss this funny and touching Jones-Hope-Wooten comedy! Five Southern women recharge their friendships every August by gathering for a long weekend at a beach cottage. They laugh, they meddle and they provide support when one of them really needs it. The […]

  • 110607 Tuesday “Tester #2″

    110607 Tuesday “Tester #2″

    Tester: Complete 5 Rounds for time of: 8 Deadlifts (Use 70-80% of last Tuesday’s 3-5 rep that you can complete at the prescribed tempo) 100ft Overhead walking lunge with turn around every 25′(NTE 45/35# plates) 15 Toes to bar There will be a 25 minute time cap on this workout. Scale appropriately for your ability […]

  • 110606 Monday

    110606 Monday

    A. Hang clean: Build to a heavy set of 5 over 6 sets. Rest 2-3 minutes b/w sets. Rest longer as the sets get heavier! B. Double unders: Complete 4 sets of max reps in 1 minute with 2 minutes rest b/w sets. C. AMRAP in 8 minutes of: 200m run 12 burpees

  • 110604 Saturday “Groundhog Day II”

    110604 Saturday “Groundhog Day II”

    Complete 6 rounds of A1/A2: A1. Clean pulls 2-3 reps. 60s rest A2. DB press @ 22X2; 6-8 reps. 90s rest B. 3 rounds of: 60s Kettlebell swings 60s Box jumps 60s Sit-ups 60s rest Post best clean pull, db press and reps for each rnd to comments.

  • 110603 Friday “5k Team Row”

    110603 Friday “5k Team Row”

    Complete 4 rounds of A1/A2: A1. Front foot elevated to no more than 8″ lunge squat @ 2020; 8-12/leg. 30s rest b/w legs. Then move directly to A2. A2. Toes to bar: 8-12 reps. Focus on efficiency of your kip. 60s rest b/f returning to A1. B.In teams of 3 or 4 complete a 5,000m […]

  • 110602 Thursday

    110602 Thursday

    Complete 4 rounds of A1/A2: A1. Back squat @ 2011; 8-10. 20s rest A2. FLR (front leaning rest) position for total of 60s. If you can comfortably complete on floor then add difficultly by moving to rings. Rest 60-90s b/f returning to A1. If you had to break the FLR into multiple sets try to […]