Blog Search

Thursday 6.12.14

By: 2 Comments


Lunge with bar on back 12.12.12

*** weight can go up, down, or stay the same. focus on keeping an upright torso, and a vertical shin.


3 Rounds

400m Run

21 Ball Slams 40/30

12 Toes to Bar

* Remember, a Rxd ball slam ends with catching the ball with every slam.

  Random Link day, post something, anything. Educational, inspirational, funny, or none of the above. Conversations with a Would be games athlete - Doug Chapman Dumb and Dumber trailer Debuts 

Wednesday 6.11.14

By: 0

A. "Capacity Test" 4 Minute max calorie row 1 minute rest 3 minutes max pull ups 1 minute rest 2 minutes max back squat *men @ bodyweight, women @ .75 bodyweight 1 minute rest 1 minute max shoulder to overhead 135/95 Notes: * All weights pulled from the floor * Use a scaling that allows you to move at a steady pace the entire time, I should never see you struggle to have to clean the weight for the front or back rack.  

Tuesday, 06.10.14

By: 0



Deadlift 5 RM (add 10 lbs to last workout) 50 Evil Wheels after the DWOD


Deadlift 3 RM, 1x max reps @ 80% of 3 RM 50 Evil Wheels after the DWOD


Complete 3 rounds: 1 Muscle Clean then a Push Press…2 Muscle Cleans then 2 Push Presses…3 Muscle Cleans then 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds. *Each muscle clean must start on the ground.