Friday 10.20.17

On the minute x 8: 12/10 Calorie Row Rest 2:00 On the minute x 8: 40 Double-Unders Rest 2:00 On the minute x 8: 12/10 Calorie Row

Wednesday 10.18.17

(TYQ) Till you Quit Close Grip Bench Press immediately followed by Sled Sprint 5 Rounds – (5 min EMOM if able) 5 Ab-Wheel Rollouts (BB) 5 Bicep Curls (BB) 2 Rounds – :30 seconds – OH KB Hold – :30 seconds – Hollow Hold – :30 seconds – Arch Hold (Superman) – AMRAP V-Ups  

Tuesday 10.17.17

21 – 15 – 9 Row for Calories Thrusters 15 – 12 – 9 Row for Calories Hang Squat Cleans 12 – 9 – 6 Burpees over Bar OHS Rx – (95\65) L1 – (75\45) L2 – Coaches Choice

Monday 10.16.17

Deadlift: Heavy 5-4-3-2-1 Then, EMOM 12, alternating: Min 1: 10 Romanian Deadlift (50% of today’s single) Min 2: 20 Sit-Ups Min 3: 50 Double-unders

Sunday 10.15.17

A. Narrow Grip Sumo Deadlift 2 Sets – 70%×5, 80%×5 B. Bench press @ 3020 tempo 3 Sets – 5-7reps D. KB Torso Row x 3 Sets – 8-10 reps 10 rounds not for time 2 tough upper body pushes 3 Hang Power Cleans – 65-70% of max 4 T2B **upper body pushes can be […]

10.14.17 – Work Worth Doing

Last year about this time I was talking with a colleague about a major problem we were trying to solve with one of my Fortune 500 clients. I remember during that conversation wondering for the millionth time in my career what the heck the point was behind what I was doing and who I was […]

Friday 10.13.17

4 RFT: 5 Strict Ring Dips 5 Strict Pullups 10 DB Power Cleans 25 Wallballs Rx – DB (50\35) WB (20\14) L1 – DB (40\20) WB (20\14) L2 – Coaches Choice

Thursday 10.12.17

3 RFT: 10 Devil Press Man-Makers 10 DB Step ups, 24/20″ (5/side) 10 DB OH Walking lunge steps (5/side) Rx – (50\35) L1 – (40\20) L2 – Coaches Choice