BB Front Rack Step Back Lunges x 6
Double Unders x 20
B)7 Sets
BB DL x 6
Rebound Box Jumps x 12
C)4 Sets
DB Ext Shoulder Rotations x 6
Thursday July 31st 2014
A)7 Sets
BB Front Rack Step Back Lunges x 6
Double Unders x 20
B)7 Sets
BB DL x 6
Rebound Box Jumps x 12
C)4 Sets
DB Ext Shoulder Rotations x 6
BB Front Rack Step Back Lunges x 6
Double Unders x 20
B)7 Sets
BB DL x 6
Rebound Box Jumps x 12
C)4 Sets
DB Ext Shoulder Rotations x 6
Wednesday July 30th 2014
A)5 Sets
Pike Press x Max Reps
B)For Time:
40 Wall Balls 20/14
20 Pull Ups
30 Wall Balls
15 Pull Ups
20 Wall Balls
10 Pull Ups
10 Wall Balls
5 Pull Ups
C)Core 
Pike Press x Max Reps
B)For Time:
40 Wall Balls 20/14
20 Pull Ups
30 Wall Balls
15 Pull Ups
20 Wall Balls
10 Pull Ups
10 Wall Balls
5 Pull Ups
C)Core
Monday Sept 28th 2014
A)8 Sets
BB Front Squats x 6
Prone Knees To Elbows x 20
B)8min Run For Distance
C)Core 
BB Front Squats x 6
Prone Knees To Elbows x 20
B)8min Run For Distance
C)Core
Friday July 24th 2014
A)7 Sets
Bent Over DB Rows x 10
Ring Dips x Max Reps
B)3min AMRAP
5 Box Jumps 36/28
10 SDHP 95/55
90sec Rest
3 Cycles
Bent Over DB Rows x 10
Ring Dips x Max Reps
B)3min AMRAP
5 Box Jumps 36/28
10 SDHP 95/55
90sec Rest
3 Cycles
Thursday July 23rd 2014
Hey Guys
Check out Tamra's 155lb 4RM Front Squat. Nice Job bud. It looks like you still had some room to go. Lets go 165 next time.
A)6RFT
10 Pull Ups
20 Wall Balls 20/14
20/sd Wall Ball Step Back Lunges 20/14 (hold the ball any way you like)
B)4 Sets
20/sd Side V Pikes
20 Med Ball V Sit Rotations
Check out Tamra's 155lb 4RM Front Squat. Nice Job bud. It looks like you still had some room to go. Lets go 165 next time.
A)6RFT
10 Pull Ups
20 Wall Balls 20/14
20/sd Wall Ball Step Back Lunges 20/14 (hold the ball any way you like)
B)4 Sets
20/sd Side V Pikes
20 Med Ball V Sit Rotations
Wednesday July 23rd 2014
Hey Guys
Check this out. Jay Barkley crushing a 425lb deadlift. Nice one bud.
Check this out. Jay Barkley crushing a 425lb deadlift. Nice one bud.
A)5 Sets
Clean Grip High Pull x 4
B)8 Sets
Hang Clean + Push Jerk + 2 + 3
C)5 Sets
BB Front Squats x 4
Tuesday July 22nd 2014
Hi Everyone
Here is a quick little video of Louise deadlifting 185lbs for 3 reps. This is her personal best EVER. Way to go Louise!! I'm really proud of all your hard work and dedication. You are an inspiration to all of us.
A)Find a 3RM (8 Sets)
BB Chest Press
Weighted Sit Ups x 10 after every set of Chest press
B)7/200m Run Sprints For Time
1min Rest
C)5 Sets
10 Back Extensions with Hammy Curl 
Here is a quick little video of Louise deadlifting 185lbs for 3 reps. This is her personal best EVER. Way to go Louise!! I'm really proud of all your hard work and dedication. You are an inspiration to all of us.
A)Find a 3RM (8 Sets)
BB Chest Press
Weighted Sit Ups x 10 after every set of Chest press
B)7/200m Run Sprints For Time
1min Rest
C)5 Sets
10 Back Extensions with Hammy Curl
Monday July 21st 2014
A)Find a 3RM
BB DL
B)12min AMRAP
5 Bar Jump Burpees
10 Thrusters
15 TRX Rows
C)Core
BB DL
B)12min AMRAP
5 Bar Jump Burpees
10 Thrusters
15 TRX Rows
C)Core
Subscribe to:
Posts (Atom)