10.31.14

1925219_10154715170420241_4306397150055038793_n

Weightlifting: Clean Pull, Clean 2 reps EMOM for 10 minutes RX: AMRAP 17minutes: Run 400m 30 Air Squat 20 Push Press (115/75lbs) ADV: AMRAP 17minutes: Run 400m 30 Air Squat 20 Push Press (85/55lbs) BEG: AMRAP 17minutes: Run 400m 30 Air Squat 20 Push Press (65/35lbs) *run together, divide reps as needed 4 PALEO SWAPS […]

10.30.14

1012091_10154759042025241_472792420419562840_n

Gymnastics: Ring Rows 5 x 8 (same inversion as last week) Wall Walks 5 x 4 RX: 5 Rounds for Time: Accumulate :20 of each Ring Support Goblet Squat (53/35) Hollow Hold Chin Over Bar ADV: Bar Support Goblet Squat (44/26lbs) Hollow Hold (one leg tucked) Chin Over Bar BEG: Accumulate :10-:15 of each   […]

10.29.14

1932277_10154715172695241_2951768787543477286_n

Skill Work: Glute Ham Raise 5 x 5 Squat Therapy 5 x 5 RX: 4 Rounds for Time: 200m Farmers Carry (2 x 53/35lbs) 10 Deadlifts (185/135lbs) ADV: 4 Rounds for Time: 200m Farmers Carry (2 x 44/26lbs) 10 Deadlifts (135/95lbs) BEG: 4 Rounds for Time: 200m Farmers Carry (2 x 35/18lbs) 10 Deadlifts (95/65lbs) […]

10.28.14

10352951_10154759033810241_3969872320139043922_n

Weightlifting: Snatch Pull, Snatch 2 reps EMOM for 10 minutes RX: 6 Rounds for Time: 5 Power Snatch (115/75lbs) 8 Toes to Bar ADV: 6 Rounds for Time: 5 Power Snatch (95/55lbs) 8 Knees to Elbows BEG: 6 Rounds for Time: 5 Power Snatch (65/35lbs) 8 Knees to Chest 3 TIPS FOR A BETTER SNATCH […]

10.27.14

images

Gymnastics: Handstand Push-ups 5 x 5 (increase difficulty level) Weightlifting: Bent Over Row 5 x 5 RX: For Time: 20-15-10-5 Overhead Walking Lunge (95/65lbs) GHD Sit-ups ADV: For Time: 20-15-10-5 Overhead Walking Lunge (75/45lbs) GHD Sit-ups (1/2 ROM) BEG: For Time: 20-15-10-5 Overhead Walking Lunge (45/25lbs) Ab Mat Sit-ups UPDATE FROM INDIA!!! Be praying for […]

10.24.14

Gymnastics: Ring Rows 5 x 5 Wall Walks 5 x 4 RX: 4 Rounds for Time: 20 Deadlifts (255/165lbs) 20 Handstand Push-ups ADV: 4 Rounds for Time: 20 Deadlifts (185/135lbs) 20 HSPU (ab mats) or Pike Push-ups BEG: 4 Rounds for Time: 20 Deadlifts (95/65lbs) 20 Pike Push-ups or Incline Push-ups *split reps as needed […]

10.23.14

10376179_10154170009915241_55075108087189346_n

Weightlifting: High Hang Clean, 4 reps EMOM for 10 minutes *hold 2 sec in bottom position RX: AMRAP 8 minutes: 5 Cleans (155/105lbs) 10 Ring Dips ADV: AMRAP 8 minutes: 5 Cleans (115/75lbs) 10 Bar Dips (assistance) MOD: AMRAP 8 minutes: 5 Cleans (65/35lbs) 10 Assisted Dips THE PROPER HIGH HANG POSITION… Read entire article […]

10.22.14

10644528_10154759055305241_1256721122427035571_n

Gymnastics: Back Extension 5 x 5 Squat Therapy 5 x 5 RX: AMRAP 12min: 15 Kettlebell Swings (53/35lbs) 10 KB Push Press :30 Hollow Hold ADV: AMRAP 12min: 15 Kettlebell Swings (44/26lbs) 10 KB Push Press :30 Hollow Hold BEG: AMRAP 12min: 15 Kettlebell Swings (35/18lbs) 10 KB Push Press :15 Hollow Hold SLOW ROASTED […]

10.21.14

photo-24 2

Weightlifting/Gymnastics: Bent Over Row 5 x 5 (increase wt across all sets) Handstand Push-ups 5 x 5 (increase difficulty level) RX: “NANCY” 5 Rounds for Time: Run 400m 15 Overhead Squats (95/65lbs) ADV: 4 -5 Rounds for Time: Run 400m Use 75/45lbs BEG: 3-4 Rounds for Time: Run 200-400m Use 45/25lbs 20min TIME CAP MICHAELA […]

10.20.14

10310682_10154084765770241_7496130823832428452_n

Weightlifting: Snatch Balance 4 reps EMOM for 10 minutes RX: For Time: 45 Wall Balls (20/14) 30 Pull-ups 15 Burpee Box Jump Overs (30/24″) ADV: 45 Wall Balls (14/10lbs) 30 Assisted Pull-ups 15 BBJO (24/20″) BEG: 30 Wall Balls (10/6lbs) 30 Ring Rows 15 BBJO (12″) 10min TIME CAP   STEVEN REPPEL, ATHLETE OF THE […]