Recent Posts

16/12/2014

Workout of the Day
Back Squat
5 sets x 5 reps @75%
3 sets x 5 reps @80%
1 set x 5 reps @85%
then
6 min AMRAP
10 Box Jumps (24/20)
10 Pull Ups
* rest 2 min and repeat the amrap for…

15/12/2014

Workout of the Day
Back Extension
5 sets x 15 reps

Strict Toes to Bar
4 sets x 8 reps

L-Sit on Rings
3 sets x Max Hold
then
Running Clock
4 Rounds
500m Row
20 Push Press (95/65)
*1 min Break between Rounds
20 min Cap

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11/12/2014

Workout of the Day
For Time
100m Row – 1 Power Celan
200m Row – 2 Power Cleans
300m Row – 3 Power Cleans
400m Row – 4 Power Cleans
500m Row – 5 Power Cleans
400m Row – 4 Power Cleans
300m…

10/12/2014

Workout of the Day
Work Up to Heaviest Weight
Complex
1 Strict Press
3 Push Press
5 Push Jerk
then
“McGhee”
As many rounds as possible in 30 minutes of:
5 Deadlift (275 lbs)
13 Push-ups
9 Box jumps (24″ box)

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