10.24.13 THURSDAY warm up- 10SDL, 10SHHP, 10MS, 10OHS (SDL- snatch grip deadlift, HHP- hang high pull, MS- muscle snatch, OHS- other homelesspeople's stuff) Olympic: 3×3 Snatch... Read More
10.23.13 WEDNESDAY warm up– 800m Jog Strength: 3×10 Deadlift 3×10 DB Rows Metcon: 5 Rounds of: 100m Sled Drag…90/70 12 HSPU's…45's 12 Calorie Row 2min... Read More
10.22.13 TUESDAY warm up– 10DL, 10HC, 10HSC, 10PJ…45/15 Olympic: 5×3 CnJ Complex @ 60% 1rm CnJ (singles) (CnJ Complex= 1 Hang Clean, 1 Power clean,... Read More
10.21.13 MONDAY warm up– 2×20 Reverse Hypers Strength: Back Squat 3×10 (work up to and use same weight for all 3 sets) Metcon: 9…7…5 of:... Read More
10.18.13 FRIDAY warm up– 800m Jog Strength: 3×5 Bench Press Metcon: 4 Rounds of: 20 GHD Sit Ups 15 Bench Press…155/105 For Time Auxiliary: 1mile... Read More
10.17.13 THURSDAY warm up– 10SDL, 10SHHP, 10MS, 10OHS (SDL- snatch grip deadlift, HHP- hang high pull, MS- muscle snatch, OHS- other homelesspeople's stuff) Olympic: 3×5... Read More
10.16.13 WEDENSDAY warm up– 5…35…5 Flight Simulator Strength: 3×5 Trap Bar Deadlift 4×8 Landmine Rotations Metcon: 10min AMRAP of: 2000m Row remainder of time 6... Read More
10.15.13 TUESDAY warm up– 10DL, 10HC, 10HSC, 10PJ Olympic: 3×5 Clean n Jerk (singles @80%) Metcon: 10 Rounds of: 15 Wall Balls…20/14…10/10 4 Power Cleans…185/125... Read More
10.14.13 MONDAY warm up– 400m Run Strength: 3×5 Front Squat Metcon: "BIG HELEN" 3 Rounds of: 400m Run 21 KB Swings…70/53 12 Chest to Bar... Read More
10.11.13 FRIDAY warm up– 1000m Row Strength: 3×5 Bench Press Metcon: 2 Rounds of; 6min AMRAP of: 18 High Wall Balls…20/14…12/10 feet 2 Rope Climbs... Read More