Tuesday December 31st 2013

A)5 Sets 2min rest in between sets
BB Front Squat x 5

B)5 Sets 2min rest in between sets
Barbell Back Squats x 5

Monday December 30th 2013

Pull Ups x 10
BB Push Press x 10 (115/75)

Sumo Deadlift High Pulls x 10 (115/75)
Burpees x 6

C)1200m Run For Time:

Thursday Decmeber 26th 2013

For Time: 
400M run
100 Step Back Lunges
75 Wall Ball (20/14)
400M Run 
25 T2B or 50 Sit Ups

Tuesday December 24th 2013

A)30 sec in between Exercises
Ring Dips x Max Reps
Weighted Sit Ups x 8

B)1-10 For Time:
Pull Ups 
Wall Balls

Monday December 23rd 2013

A)Find your 4Rep Max 
BB Back Squat 

B)8min AMRAP
7 KB Snatch/Side (20/12) 
14 KB Russian Twists (20/12)
14 Box Jumps (24/20)

C)DB Ext Shoulder Rotations + 10 x 3

Friday December 20th 2013

Hi Everyone!
I just wanted to say Merry Christmas and Happy New Year to all before our last day of training for a couple of weeks. For those that are not leaving and will continue to train I will be posting workouts monday thru friday for the entire duration of the holliday's. I hope you all have a great vacation and I will see you starting the week of January 6th.

A)Find a 5RM
BB Back Squat

B)Find a 5RM
BB Split Jerk

C)150 Wall Balls for time (20/14)

Thursday December 19th 2013

A) Muscle UPS x max reps 1:30 rest 5 sets

B)3 min on 90 sec off 4 cycles
8 SDLHP (115/75)
8 Burpees
8 Trx Rows

C)50 Back Extensions

Wednesday December 18th 2013

A)EMOM (work up to the heaviest bell you can do 6 sets)
KB Push Press x 8

B)For Time
10 T2B
50 Air squats
10 T2B
50 J.Lunges
10 T2B
50 BJ (20"/24")
10 T2B
50 KBS (24/16kg)
10 T2B

Monday December 16th 2013

Hi Everyone
Just a reminder to all that this is the last week of training before I go on vaction for two weeks. Fear not I will still be posting workout Monday-Friday until I get back on the 6th. You will all be refunded the full amount of time that is missed while I am away. Please let me know if you have any questions. Gary

A)Find a 3RM
BB Cleans

B)21-18-15-12-9-6-3 For Time:
Pull Ups
Thrusters (95/65)

Friday December 13th 2013

4min on 2min off 4 cycles
AMRAP (score is your total number of reps for all 4 cycles)
5 Box Jumps (36/28)
10 Shoulder to Overhead (115/75)
10 BB DL (115/75)

Thursday December 12th 2013

A)For Time:
200 Double Unders
100 Sit-Ups
80 Push Ups
60 Air Squats
40 Pull Ups
20 Toes To Bar
10 Ring Muscle Ups

Wednesday December 11th 2013

A)BB Snatch +3 x 4 (do 4 sets with the heaviest weight you can get to for 3 reps)

B)BB High Pull + 5 x 3 (start at the weight you finished with on snatch and go up from there until you hit your 5RM)

C)6min AMRAP
TRX Rows x 20
J.Lunges x 20

Monday December 9th 2013

2min AMRAP
KB Single Arm Snatch x 3/sd (28/20)
Burpees x 3
1min Rest
2min AMRAP
KB Single Arm Swings x 6/sd (28/20)

KB Single Arm Push Press x 3/sd (28/20)
1min Rest
2min AMRAP
KB Swings x 9 (28/20)
Push Ups x 9
3 Cycles

Coaches Notes:Score is number of total reps.

Friday December 6th 2013

A)Muscle Up and BB FS warm up

8 BB FS (165/105)
4 Muscle Ups (Ring or Bar)
100m Run (.06mi)

C)75 Back Extensions

Thursday December 5th 2013

A)2min AMRAP
10 Push Ups
10 T2B
rest 1 minutes
2 min AMRAP
10 Box Jumps (24/20)
10/sd Med Ball Twists (20/14)
rest 1 minutes

4 cycles
Score is number of rounds completed

B)DB Shoulder Ext Rotations +10 x 3

Wednesday December 4th 2013

A)Clean Pull + High Pull + Split Jerk Warm Up
ALT)KB Single Arm Swings + KB Single Arm Snatch + 10 + 5 x 4

B)BB Hang PWR Clean + Split Jerk + 4 + 3 x 6
ALT)KB Hang PWR Clean + Press + 4 + 4 x 6

C)BB Clean/Split Jerk + 3 x 6
ALT)KB Full Clean/Press + 4 x 6

D)BB High Pulls +3 x 3
ALT)KB Swings + 10 x 3


Tuesday December 3rd 2013

A)Work up to your 3RM in no less than 5 sets

Pull Ups x 10
Sit Ups x 20
Air Squats x 30

Notes:Compare to July 24th 2013

Monday December 2nd 2013

A)RE2M/6R (heaviest weight possible)
BB Thrusters x 6

B)13min Ladder AMRAP 1,1,1,2,2,2,3,3,3,4,4,4,?,?,?
BB DL (225/155)
Wall Balls (20/14)
Bar Jump Burpees

Notes: Compare with September 23rd 2013