November 1, 2017

5  Rounds for  quality: 5  Bench Press  (each round can go up- working to a heavy 5) 10  Band Straight arm press down  Sled x down + back 5 + 5 Box Pistols 5 Decline -> Pike Push-ups 5 Depth Jumps 10 Band Triceps pressdown 5-10 Horizontal...

October 31, 2017

Happy Halloween!!! 1.  Snatch + Hang Snatch: work up to a heavy set   2. 3 rounds for quality: Muscle Snatch x 3 (increasing weights) Butt Burners x 5 + 5 DB SA Strict Press x 5 + 5   3.  How fast can you complete 3 Rounds?? 10 Overhead Squat (95/65) 10 Toes...

October 30, 2017

1. Back Squat: 50% x 5 60% x 4 70% x 3 80% x 2 Heavy Single 2. 3 Rounds for quality: Back squat jumps x 5 @20% of HS Wt’d Step ups x 6+6 DB Anterior Reaching Lunge x 6+6 3. 3 Rounds x 1 min each: Wall Sit Handstand hold Fingertip hang Hollow...

October 28, 2017

Strongman style Saturday… and GAME DAY!!! Go CATS!   Beat Tennessee!!! 3 Rounds x 1 min each: Balance board Reverse Hypers Wall Balls Burpee Get ups Dip bar holds Zercher walking lunges Prowler Pinch...

October 27, 2017

1. Deadlift: 50% x 5 60% x 4 70% x 3 80% x 2 Heavy Single   2.  How fast can you complete 3 rounds? 500m Row 15 Sumo Deadlift Hi Pull (95/65) 10 Toes @ Bar 50 Double Unders...