Thursday 2017.06.01

Jeri MJ dumbbells


Back Squat


  • 10 Rep Max

The first rep you will perform a 10 second descent and a 10 second pause in the bottom. The following nine reps have no tempo restriction. Then you will complete:

  • 2 x 10 @ your 10 rep max just established.

These 2 sets have no tempo restriction.


  • 3 x 8-10

The first rep you will perform a 10 second descent and a 10 second pause in the bottom. The following 7-9 reps have a 30X1 tempo.


3 Rounds:

  • 28 Wall Balls (20/14)
  • 14 Pull Ups

Rest 1:30 between rounds.

The goal of this workout is to try and do your wall balls as close to unbroken as possible. Choose a wall ball weight that you are confident you will get the first round unbroken, but it will get difficult to do the second and third rounds unbroken.

Wednesday 2017.05.31

gabby questioning


Strict Press

  • 8 x 2-4 @ 20X1

Rest 60 seconds between sets.


3 Rounds:

  • Row 1000m at 2k pace

Rest 2:00

Tuesday 2017.05.30

Preston v ups parking lot


In 15:00, build to a heavy of the following complex:

  • Clean Deadlift + Clean Pull from above the knee + Hang Power Clean


With a partner, alternating full rounds, complete as many rounds as possible in 15:00:

  • 12/8 Calorie Bike or Row
  • 10m Burpee Broad Jump
  • 8 Jumping Lunges

Monday 2017.05.29


There will be ONE class today at 1000. Childcare is ON.

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.


5 Rounds for time:

  • 22 Kettlebell Swings (53/70)
  • 22 Box Jumps (20/24)
  • 400m Run
  • 22 Burpees
  • 22 Wall Balls (14/20)

Compare to 2013.01.01.

You have the option to do this solo or on a team.

Saturday 2017.05.27

zach action


Working in teams of 2 or 3, OPWAAT, :

  • 90 Wall Ball (20/14)
  • 7 High Five Synchro Burpees
  • 29 Squat Cleans (135/95)
  • 7 High Five Synchro Burpees
  • 29 Power Snatches (135/195)
  • 7 High Five Synchro Burpees
  • 29 Squat Cleans (135/95)
  • 2013m Row