Tuesday 2013.10.01


Every minute, on the minute for 20 minutes:

Odd minutes: Clean & Jerk (athlete may add weight throughout workout, pull under each rep, ie, full clean if mobility allows)

Even minutes: Two Muscle Ups or Two Muscle Up Transitions


In teams of two, with only one partner working at a time, complete:

  • 100 Burpees
  • 100 Wall Ball
Work can be broken up in any manner.

Monday 2013.09.30

Strength: 15 Min to work up to a 1RM pause snatch (Pause 3 seconds below knee)


4 Rounds for Time:

  • 50 double unders
  • 10 barbell rows (115/75)
  • 10 lateral burpees over barbell
  • 10 v-ups

15 Minute Time Cap

Saturday 2013.09.28


15 minutes to make up strength work


3 rounds for time:

  • 20 Shoulder to Overhead (115/75)
  • 20 Front Rack Lunges (115/75)
  • 20 Burpees

20 minute time cap.

Pot Luck & Movie Night – Saturday, October 5th

October 5th marks the halfway point of the Whole Life Challenge! Come show off your cooking skills at a Solidarity potluck!

All WLC participants and all gym members are welcome. Please just make sure that your dish is fully compliant so everyone taking part in the challenge can enjoy it! (If you need ideas, check out the blog or email Becky). There will be a prize for the dish everyone thinks is tastiest, so bring your A-game!

We’ll provide plates and plastic cutlery, please bring a serving utensil and a chair to sit on if you have it.

At 8:30, we’ll bust out the big screen and watch a cult classic: http://youtu.be/MV4cgs-bPic

Come join in the fun!

Friday 2013.09.27


1) Deadlift

1×5@75%, 1×3@80%, 2×1@86%, 1×1+@86%

2) 4×5 Romanian Deadlift (sets across with perfect form)



  • Kettlebell Swings (70/53)
  • Box Jumps (30/24)
  • Toes to Bar

Close: Hamstrings