Because charts are more fun than reading…
Hook grip saves lives Monday 2/17/14 8 Rounds: 30 seconds max abmat situps 30 seconds max PERFECT hand release pushups (focus is performing the most... Read More
Ass to grass or bust
Do it or I will find you! Saturday 2/16/14 7 min conga line sled pull + Front squat Establish a 4RM then 4@95 4@90% +... Read More
1 in 4 of you are “special”
Hey ladies! Saturaday 2/15/14 “Daniel” For time: 50 Pullups Run 400m 21 Thrusters (95/65) Run 800m 21 Thrusters (95/65) Run 400m 50 Pullups *45 min... Read More
Happy valentines day..or not happy valentines day…
That darn Joker! Friday 2/14/14 5 rounds: Snatch pull to knee Snatch pull to hips High hang snatch Overhead squat Snatch balance + Snatch from... Read More
Friends dont let friends do bro reps
Happy birthday and belated birthday to Arnel (big D) and Paul(little d) DeGuzman Thursday 2/13/14 Spend 15 min working on Muscle ups, Bar muscle ups,... Read More
Eat fresh???
All aboard the PR train! Wednesday 2/12/14 5 rounds(increase weight with each set) Clean pull to knee w/pause Clean from knees Front squat Split jerk... Read More
225 is the new 155
2 scoops makes you better at toes to bar Tuesday 2/11/14 Every 90 seconds for 9 min Run 200m *Try to get at least 1... Read More
Become a supple leopard
Monday 2/10/14 AMRAP 5 min: 5 Pullups(sub ring row instead of banded pullups) 10 Pushups 15 Air squats + Back squat Establish a 4RM(more than... Read More
Dont forget the paper towels
True story Sunday 2/9/14 Alternating min for 8 min: 1 min 15 30′ shuttle run 1 min 15 Wallballs + Power snatch Work up to... Read More
If you get motion sickness do not do inverted burpees….
Cool picture Saturday 2/8/14 2 min max burpees 2 min max situps 2 min max inverted burpess 1 min max burpees 1 min max situps... Read More