Thursday 4-9-15

EMOM 20 MIN
ODD: 200 M Sprint
Even: Rest

Jon "strong" Showing an amazing finish to the second pull 

Wednesday 4-8-15

21-15-9
Hang power Snatch (95#/65#)
Ring dip

then...

1 set max strict HSPU's
or
1 set max strict barbell press (95#/65# or a weight you can get 10-12 reps) 

Tuesday 4-7-15

For time
30 Squat clean Thrusters (155#/105#)

Like father like son...

Monday 4-6-15

FOR TIME
30 KB Swings (70#/53#)
200 Meter run
20 KB Swings
200 M Run
10 KB Swings
200 Meter Run

Then...

Back Squat
20 reps (10# heavier than last week)

Don't let the time you put into the gym be negated by crappy movement and eating habits outside the gym.  Move well, eat well, sleep well, live well! 

Saturday 4-4-16

"Mary"
AMRAP 20
5 HSPUs
10 Pistols
15 Pull ups

When the gym is closed every Sunday what do you do to keep moving?

Friday 4-3-15

20-18-16-14-12-10
Alternating DB Snatch (75#/55#)
2-2-2-2-2-2
Rope climbs

Hand Care... How often to do you take care of your calluses and what do you do to keep from ripping?

Thursday 4-2-15

8 Rounds 
AMRAP 1 Min
Row for Cal

Rest 1 Min

AMRAP 1 Min 
Airdyne for right hand strokes

Rest 1 Min

Happy Lauren..... sad Alex.....