Thursday 12-14-17

Do not go where the path may lead, go instead where there is no path and leave a trail.
— Ralph Waldo Emerson

1) Hang Snatch Progressions


2) 6 min, EMOM:

2x hang snatch (hard but doable)


3) 3 Rounds, 1 min @ each station for max reps:

wall balls

push press


box jumps

KB swings

Tuesday 12-12-17

The only journey is the one within.
— Rainer Maria Rilke

1) 3 Rounds - increasing weight
5x Deadlift
5x Hang Power Clean
5x Front Squat
5x Push Press
5x Back Squat
5x Push up

2)5 min clock:
weighted sit ups (20/14)
Max Calorie Bike in Time Remaining

-rest 3 minutes-

5 min clock :
Wall Balls (20/14)
Toes to Bar
Max Calorie Bike in Time Remaining

-rest 3 minutes-

5min clock
Heavy CF KB Swings
Max Calorie Bike in Time Remaining

Friday 12-8-17

Reminder - No 4:30pm class tonight due to Christmas party @ Treeline Coffee, 7-10pm!

The secret to getting ahead is getting started.
— Mark Twain

1) 10-8-6-4-2 reps of

Power clean (increase weight)

Strict Toes to bar


2) For time:

30x wall balls

30x calorie airdyne

30x burpees

30x calorie airdyne

30x DB snatch, alternating @ 45#/30#


3) Mobility:

Elevated Pigeon

Childs pose

Thursday 12-7-17

Failure will never overtake me as long as my desire to succeed is strong enough.
— Og Mandino

1. Thruster Review / Build Heavy


2. "Jackie" for time:

1000m row

50x thrusters @ 20/15kg

30x pull ups


3. 3 Rounds

10/10x glute bridge

10/10x band walks

max effort L-sit

Wednesday 12-6-7

The first wealth is health.
— Ralph Waldo Emerson

1. 3 Rounds not for time
30 sec handstand hold / shoulder taps
30x hollow rocks
10x box drag press


2. 3 Rounds of “Tabata” mashup: 20 sec at each station, 10 sec rest between:
Strict pull ups
Deadlift @ 70/50kg
Weighted step ups @ 2x35#/25# DBs
Double KB front rack hold @ 2x53#/35# KBs
FLR (forward plank on rings)
DB shoulder to overhead @ 45#/30# DBs
Front Squat @ 50/35kg
Heavy Russian KB Swings
*rest 2 min between rounds


3. Mobility
poster hip capsule
Anterior hip capsule

Tuesday 12-5-17

What we achieve inwardly will change our outer reality.
— Plutarch

1. 5 Rounds
5x Back Squat - increase weight

2. In teams of 2
500-400-300-200-100m row
P1 does 500, then P2 does 500, etc…
Race to finish

3. 2 rounds
30/30 side planks
5x dragon flag eccentrics
15x GHD sit ups

Monday 12-4-17

Keep your face always towards the sunshine, and shadows will fall behind you.
— Walt Whitman

1. 4 Rounds
10x DB Bench Press
10x Dips
10x Pull ups
Rest 2 minutes

2. 21-15-9 reps for time:
Box jumps
Goblet Squats @ 24/16kg
Bodyweight lunges (21/21…15/15…9/9)

Friday 12-1-17

Learning never exhausts the mind.
— Leonardo Da Vinci

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


2. 4 Rounds against 3 min clock:
5x 20m Shuttle sprints
Then immediately to AMRAP with remaining time:
5x Ground to Overhead 40/30KG
5x Bar facing burpees
5x Weighted sit up 15/10 kg 

*rest 1 minute between rounds


3. Mobility
Bretzl Stretch 90 s L/R
Super front rack stretch

Tuesday 11-28-17

Visions are worth fighting for. Why spend your life making someone else’s dreams?
— Tim Burton

1) 1RM Power Clean & Jerk (10 minutes)

2) 6 min clock: 
2x Power clean @ 
4x Push up
6x Air Squat. 
*reps increase by 1 each round

3 min rest

4 min clock:

same exercises beginning where you left of and decreasing by one each round

Monday 11-27-17

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.
— Arnold Schwarzenegger

1. 3 Rounds of Barbell Complex (increasing weight)
5x RDL
5x Hang power clean
5x Front Squat
5x Push press
5x Push Up

2. For time:
21x Thruster @ 40/30 kg
21x Pull Ups
200 m row
15x Thruster
15x Pull ups
200 m row
9x Thruster
9x Pull up
200 m row

Wednesday 11-22-17

Changes and progress very rarely are gifts from above. They come out of struggles from below.
— Noam Chomsky

1) 4 rounds
10x DB Bench Press - increase weight
5/5x bent over single arm row @ 3131 tempo
rest 90 sec

2) In teams of 3
AMRAP 20 minutes
200m farmers carry (10x gym lengths)
75x calorie airdyne
200m farmers carry
75x wall balls
*teams choose how to split work anyway they want, only 1 athlete works at a time

3) mobility
foam roll quads

Tuesday 11-21-17

We choose our joys and our sorrows long before we experience them.
— Khalil Gibran

1) 10 minute power clean technique/build heavy

2) 4 minute AMRAP
27/21 cal row
21x power clean @60/40kg
15x burpee box jump overs 

rest 4 min

4 minute AMRAP:
27/21 cal row
21x power clean @50/35kg
15x burpee box jump overs

rest 4 min

4 min AMRAP:
27/21 cal row
21x power clean @40/30kg
15x burpee box jump overs

Monday 11-20-17

The wise man does not lay up his own treasures. The more he gives to others, the more he has for his own.
— Lao Tzu

1) Power snatch review

2) EMOM 10 minutes:
2x power snatch

3) 4 rounds for time:
15x power snatch @ 35kg/20kg
30x double unders
20x calorie air dyne 

4) mobility:
overhead wall stretch
foam roll t-spine

Thursday 11-16-17

People won’t have time for you if you are always angry or complaining.
— -Stephen Hawking

1) 5 Rounds

max reps strict pull ups

rest as needed


2) 3 Rounds for max calories on air dyne in 4 minutes

at 0:00 complete 10x burpees

at 1:00 complete 8x burpees

at 2:00 complete 6x burpees

at 3:00 complete 4x burpees

*Rest 2 minutes between rounds


3) Mobility

Couch Stretch

Overhead Wall Stretch