Tuesday 6-27-17

“Medicine is not health care. Food is health care. Medicine is sick care.”


1) 5 Rounds

5x Renegade Row

5x tempo pull ups

rest as needed

2) 40-30-20-10 reps for time:

KB Swings

Double unders

Air squats

3) 3 Rounds

45 sec founder pose

10x slasher to halo

Monday 6-26-17

“Nothing is work unless you’d rather be doing something else.” -George Halas

1. 6 Rounds
4x Front Squat (increasing weight)
100 M sprint
Walk Back Rest

2. 6 Rounds
250m row
Rest as needed

3. Mobility
Elevated Pigeon
Childs pose

Friday 6-23-17

“It is amazing what you can accomplish if you do not care who gets the credit.” -Harry Truman


1) Work to 1RM overhead squat

2) 21-15-9 for time

Wall balls

box jumps

push ups

3) 3 rounds

10x GHD hip ext

10/10x lateral mini band steps

60 sec plank

Thursday 6-22-17

“Nothing can bring you peace but yourself.” – Ralph Waldo Emerson

1. 4 Rounds
5x weighted pull ups
5x weighted dips
rest as needed

2. 10 min AMRAP:
8x hang squat clean 60/40kg
6x shoulder to overhead 60/40kg
4x muscle ups

3. 2 min each
allisons squat stretch

Wednesday 6-21-17

“Life appears to be too short to me to be nursing animosity or registering wrongs.” -Charlotte Bronte


1) 5 Rounds, increasing weight
1x 3 position clean
rest as needed

2. For time:
500m ski
400m run
500m row

rest 3 -5 min

for time:

250m ski
200m run
250m row

3. foam roll quads and t-spine

Tuesday 6-20-17

“Just remember, when you think all is lost, the future remains.” -Robert Goddard

1. 4 Rounds
10/10x Bulgarian split squat – increase wight
10/10x single leg KB Deadlift @ 20kg/12kg
rest as needed

2. 3 Rounds of 4 min AMRAP:
30x double unders or 60x singles
20x KB swings
10x goblet squats
*rest 1 min between rounds

3. 3 rounds
10x banded good mornings
10/10x single leg hip bridge
10/10x bird dog

Monday 6-19-17

“I believe that the greatest gift you can give your family and the world is a healthy you.” -Joyce Meyer

1) 4 Rounds, handstand circuit
10x handstand shoulder taps
10 sec handstand hold
max reps HSPU
rest as needed

2) EMOM for 20 minutes
odd: 15x wall balls
even: 7x burpee box jumps 20’’

3) 2 min each
banded shoulder drills
posterior hip capsule

Friday 6-16-17

“Productivity is never an accident. It is the commitment to excellence, intelligent planning, and focused effort.” – Paul J Meyer


1) 3 Rounds
8x Front squat (increasing weight)
200 m sprint
90 sec rest

2) 3 Rounds
8x hang power clean to push press
2 rounds of 30/30 row
90 sec rest

3. 2 Rounds, 1 min @ each station

Slam balls
Box jumps up and over
Kb swing
Wall ball

*rest 1 min between rounds

Thursday 6-15-17

“The future has a way of arriving unannounced.” -George Will

1) 5 Rounds
5x Deadlifting (increasing weight) start @ 50% of 1rm
1x 100-foot prowler push
Rest ad needed

2) 12 min AMRAP:
1 min farmers carry @ 53/35 KBs
10x burpee box jump
10x 2 for 1 wall balls

3) Mobility:
Banded wall squat
Supine shoulder foam roll

Wednesday 6-14-17

“He conquers who endures” -Persius

1) GHD review

2) 5 Rounds

10x GHD sit ups

10x Australian Row

3) 18 min EMOM:

min 1: 10x DB thrusters

min 2: 10x dips or push ups

min 3: 10x shuttle sprint 25m