5.31.13

A. Back Squat 3x3 @ 80% of max

B. Establish a broad jump max distance

C. At the top of every other minute for 10 minutes, complete:
10 wall balls
10 box jumps
10 back extensions

5.30.13

A. Work on your weakness

B. Chipper:
50 sit-ups
40 air squats
30 pushups
20 pull-ups
10 burpees
800m run
10 burpees
20 pull-ups
30 pushups
40 air squats
50 sit-ups

5.29.13

Active recovery! 2k row, 5k run, swim, foam rolling/stretching, etc.

I will be in Atlanta helping my sister shop for a wedding dress, but Eddie will be at the gym to help you with anything you need!

5.28.13

A. Press 3x3 @ 80% max

B. Muscle up - progression and technique work

C. EMOTM for 10 minutes
odd minutes - 5 power cleans
even minutes - 10 ring dips

D. Tabata double unders

5.27.13

A. Deadlift 3x3 @ 80% of max + Tall box jumps 3x5

B. 8 minute AMRAP
with a weight plate, complete:
8 floor wipers
10 get ups
12 overhead lunges

5.24.13

A. Hip mobility - great stretches for any day - mobility is key!

B. Back Squat 3x5 @ 70% of max

C. "Nancy"
5 rounds:
400m run
15 overhead squats

5.23.13

A. Shoulder mobility quickie

B. Strict Press 3x5

C. 10 minute AMRAP
7 push press
7 pull-ups
7 push-ups

5.21.13

A. 5 minute squat test

B. Deadlift 3x5 at 70% of max

C. 21-18-15-12-9-6-3 Kbs/Burpees

Lots of burpees today, let's work on good form!

5.20.2013

A. Snatch Balance - Technique (learn from the master here)

B. 5 rounds
10 power snatch @ 75#
10 TTB

C. Shoulder mobility

5.17.2013

A. 100 DUs for time

B. 4x5 Front Squat

C. 5/4/3/2/1 Tire flips + Buddy carry

5.16.2013

A. Power Clean (Technique)

B. 10, 8 , 6 , 4, 2 - Power Cleans
     2, 4, 6, 8, 10 - Hand Stand Push Ups

C. 100 sit ups for time

5.14.2013

A. Jerk - technique work

B. "Cindy"
20 minute AMRAP
5 pull-ups
10 push-ups
15 air squats

5.13.2013

A. 1 RM Back Squat
B. 1 RM Strict Press
C. 1 RM Deadlift

5.10.2013

A. 4 minute squat test

B. 3x3 Front Squat

C. 21-15-9
Front squats
Ring Dips

All you need to know about front squat mobility!

5.9.2013

A. 3x5 Deadlift

B. 14 minutes, 30 sec on/30 sec off, of:
SDHP
Box jumps

C. 4 minute squat test

Check this video out for ideas on how to get more mobile while in the bottom of the squat!

5.7.2013

A. Press 3x3

B. 12 minute AMRAP
400m run
15 push-ups (on the rings for some of you...)

Elbow mechanics for the perfect push-up

C. 100 DUs for time

5.6.2013

A. Tabata Squats

B. Ground to Overhead (G2O) review

C. 6 RFT:
3 G2O
6 lateral burpees
9 pull-ups

5.3.13

This is why we say "shoulders back", "elbows high".  What we really mean is... externally rotate your humerus and start in a tunnel of high torque to produce the most power, aka efficiency.
Check this out

everyone hit the couch stretch w a band, get ready to drop it to tha flo
A. Front squat 5x5 @ 70-75%

B. 4 rounds:
20 wallball + 20 GHSU, rest 2 mins

C. Grab a barbell and lets mash those tree trunks!

Let me tell you about CrossFit

5.2.13

do this after you quickly warm up
snatch mwod

A. Snatch balance - keeping it light and working on speed
demo video

B. EMOM for 14 mins
even - 10 Russian kb swings
odd - 10 pullups (scale if necessary)

C. Tabata burpees

Some off day video viewing for your pleasure

I know yall think I'm crazy, but there's a reason we are building up to this 10 minute squat test.
Click and watch me
Squat like Super D
one more

5.1.13

Active recovery day
Come in for an easy 15 min row or bike, then mobilize
Focus on proper hydration and nutrition