10.2.13

A. Deadlift

B. 21-15-9
Deadlifts
Handstand push-ups

10.1.13

Happy October! Don't forget that we will have class on Wednesday at 5:30 instead of Thursday at 5:30. Thanks again for working with me on that one!

A. Press 3x5

B. 30 clean and jerks for time!

9.30.13

This week is our deload week for our strength cycle. Because we'll be lifting lighter weights, I thought it would be the perfect week to do some benchmark workouts. I want you to go FAST and HARD on these workouts! It's time to see just how fit y'all really are. 

A. Back squat 3x5

B. 1000m row

50 thrusters @ 45#

30 pull-ups 

9.27.13

A. Bench 5, 3, 1+

B. 12 minutes to work on muscle ups!

C. 7 minute AMRAP
3 push press/jerk
3 bar facing burpees
6 push press/jerk
6 burpees
9 push press/jerk...

 Continue moving up by 3 reps until time runs out!

9.26.13

A. Deadlift 5, 3, 1+

B. EMOTM for 10 minutes: Barbell complex
(1 DL + 1 hang power clean + 1 front squat + 1 push press + 1 back squat)

C. 10-8-6-4-2 Power cleans
10-20-30-40-50 sit-ups

9.24.13

A. Press 5, 3, 1+

B. Des' Birthday workout! In honor of her 21st birthday, we will be doing...

24 Box Jumps
24 Toes to Bar
24 Alternating DB snatch
24 GH sit-ups
24 Wall Balls
24 Burpees
24 Pull-ups
24 KBS
24 DB push press*

...all within a 21 minute time cap! Happy birthday, Des!



*must complete all 24 repetitions of one movement before moving on to the next

9.23.13

A. Back squat 5, 3, 1+

B. EMOTM 10 min: 5 thrusters

C. Tabata mash-up: air squats + pushups