Wednesday 8-23-17

“The question isn’t who’s going to let me; Its who’s going to stop me.” -Ayn Rand


1) 6 Rounds
3x deadlift (increasing weight, start at 50% of 1RM)
rest as needed

2) 21-15-9 reps for time:
cal row
Burpee Box Jump

3) 3 Rounds
10/10 seated Russian twists
10/10 kb press in lunge position ( right lunge= left press, etc)

Tuesday 8-22-17

“Life is far too important a thing ever to talk seriously about.” -Oscar Wilde

1) 3 rounds
8/8x Front Rack Walking Lunges – inc weight
sled push 50m
90 sec rest
2) 3 Rounds
12x Thrusters @ 50/35kg
200 m run
rest 90 sec
3) for time
butterfly sit up
double under. 3:1

Monday 8-21-17

“A single sunbeam is enough to drive away many shadows.” -Francis of Assisi

1) 5 Rounds
5x DB curl to press
20 sec Handstand Hold
rest as need

2) 5 Rounds for time:
3x Squat cleans @ 70-90kg/45-70kg
2x Rounds of Cindy
1x Rope Climb

3) Mobility
super front rack
Instep to couch

Friday 8-18-17

“With the new day comes new strength and new thoughts.” -Eleanor Roosevelt


1) Handstand push-up progressions
-walk ups
-kick up to wall
-handstand hold
-shorter ROM

2) 5 rounds DB complex @ 45#/30#
10x deadlift
10x reverse lunges 5/5
10x power clean
Rest 60-90 seconds
*cannot set down DBs during complex

Thursday 8-17-17

“If we have no peace, it is because we have forgotten that we belong to each other.” -Mother Theresa


1. 5 rounds- increase weight
3 position power clean (one from each position without dropping the bar)

2. For time:
50x KB swings
50x box jumps 24/20″
50x push press 20/15kg
50x ball slams
50x burpees

3. Foam roll 5 min

Wednesday 8-16-17

“I have never met a man so ignorant that I couldn’t learn something from him.” -Galileo Galilei 

1. Work to 1 RM front squat

2. 12 min AMRAP:
200m run
20x wall balls
200m row
20x wall balls

3. 3 rounds
5/5x bulgarian split squat
10x banded good mornings

Tuesday 8-15-17

“If we open a quarrel between past and present, we shall find that we have lost the future.” -Winston Churchill


1) 4 Rounds

10x KB Z-Press

20x hollow rocks

rest 90 sec

2) 3 rounds for time:

30x alternating weighted step ups @ 35#/25# DBs

25x cal row

2x rope climbs

3) mobility:

anterior hip


Wednesday 8-9-17

“A friend is someone who gives you total freedom to be yourself.” -Jim Morrison

1) 3 rounds
5/5 weighted lateral step up
10x jump squats
400m run
90 sec rest

2) 3 rounds
5x strict press – increase weight
10x Aussie row
2 min of 30 sec max / 30 sec moderate airdyne
90 sec rest

3) 6 min to complete as many rounds as possible of
10 Push up men/ 5 push up women
10 Air squats.

Tuesday 8-8-17

“I don’t think of all the misery, but of the beauty that still remains.” -Anne Frank


1) Work to heavy Clean & Jerk

2) 7 min, EMOM:

2x clean + 1x jerk

3) 8 min AMRAP

21x KB Swings (overhead)

15x Wall Balls

9x Toes to bar

Monday 8-7-17

“During the hard times, it’s important to focus on the things you can change in that moment instead of what you should have or could have done differently.” – Annie Thorisdottir, 


1) 5 Rounds
3x Deadlift (increasing weight)
3-5x Muscle ups (sub strict pull ups)
rest as needed

2) 8 rounds, every 3 min:
200 m row
10x db thrusters @ Men 35-45# women 25-35#

3) Mobility.
Bretzl 90s l/r
foam roll