Monday, October 27, 2014

Oct 21 & 23


Back Squat 10x10 
@ 50% of 1RM

*Aim to perform sets every 90 seconds - 2 minutes


5 Rounds
10 Double KB Swing (24/16)
150m Row Sprint

*Partner workout, rest while you partner completes work


DB Bench 4x6 - 4 sec eccentric, 2 sec pause, lockout
*Immediately after, max BB Pendlay Rows (45/35)


Weighted Dips 5x3 - 4 sec eccentric, 2 sec pause, lockout
*Immediately after, max ring rows 


With a Partner Accumulate:
5 mins Plank Hold
3 mins L-Sit Hold

Tuesday, October 21, 2014

Oct 14 & 16

Straight flexin' for post "Steve" tricep pump! Happy Birthday, Steve! 


Cambered Back Squat 3x1

Deficit Band Resisted Deadlift 3x1


Teams of 3
Sandbag Carry 1200m
*Allocate work however you like
*Team must run together



Floor Press 3x1

Incline Bench 3x1


Death By:
10 Skull Crushers
10 Reps Narrow Grip Bench
Rest 90 Sec

*Add weight until you can no longer perform 10 and 10 consecutively
*Start with the BB: gentlemen add +10lbs each set, ladies +5lbs each set
*Perform the skull crushers and then bring the bar straight to your chest to pump out your bench reps - UNBROKEN 

Monday, October 13, 2014

Oct 7 & 9


Cambered Back Squat 3x3

Deficit Band Resisted Deadlift 3x3

5 Rounds
10 DB Deadlift (45/35)
10 DB Front Squats


Floor Press 3x3

Incline Bench 3x3

5 Sets
7-10 Strict Pull Ups
20 Hollow Rocks

Friday, October 3, 2014

Sept 30 & Oct 2

Lynnette on the right hitting up the incline bench. JJ on the left setting up for the floor press.




Cambered Back Squat 3x5

Deficit Band Resisted Deadlift 3x5

4 Rounds
25m Prowler (4/3 plates)
25 GHD Sit Ups


Floor Press 3x5

Incline Bench 3x5

4 Rounds
Partner A - Farmers Walk 25m (32/24kg)
Partner B - 15 DB Hang Power Cleans

*Cannot move onto next movement until partner finishes work.

Monday, September 29, 2014

Sept 23 & 25


Safety Squat Bar Backsquat 5x1

Trap Bar Deadlift 5x1

Yoke Walks
5 Sets: Max Weight x 25m


Pause Band Resisted Bench Press 5x1

DB Strict Press 5x1

8 Rounds
8 Plyo Pushups
8 Strict Toes to Bar

Monday, September 22, 2014

Sept 16 & 18

Mel & Mel partner tire flipping while Coda takes a quick rest.


Safety Squat Bar Backsquat 5x3

Trap Bar Deadlift 5x3

8 Rounds
25m Sled Pull
*Rest as needed b/t sets


Pause Band Resisted Bench Press 5x3

DB Strict Press 5x3

6 Rounds
6 Tire Flips
10 Dips 

Thursday, September 11, 2014

Sept 9 & 11

Matching Strength Club tees straight flexin'



Safety Squat Bar Backsquat 5x5

Trap Bar Deadlift 5x5

5 Sets
5 Atlas Stone to Shoulder
15 Weighted Hip Extensions


Pause Band Resisted Bench Press 5x5

DB Strict Press 5x5

Sled Pull w. Arms