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April 2012

Super Mom Movin Up

5 Sets 1 Rep Each Of The Complex (5×1+1+1+1)Snatch PullHang Power SnatchSquat SnatchOverhead Squat75%…

Aaron April 30, 2012

The Lene Eclipse

Rest Day Franco Colombo showed up at the gym yesterday wearing a Collin Ferrel…

Justin Riley April 29, 2012

Restarting From the Bottom Up

Annie+Grace+Fran+HelenRinse, Wash, Repeat. Video streaming by Ustream       Yesterday I had the opportunity…

Blake April 28, 2012

How Bout A Reason To Get Some Lulu?

Bench Press 5-5-5-5-5 3 Rounds:10 Muscle UpsCarry something heavy 100m, DB's, Bar Overhead, Yolk,…

Justin Riley April 27, 2012

Need A Reson To Party?

2 Rounds For Time:800m Run25 GHD Sit Up800m Run25 Back Extensions Tomorrow night, Friday…

Justin Riley April 26, 2012

A Call For Help

5 Rounds:1 Minute Max Effort Row3 Minute Rest 3 Rounds:2 Minute Row @ 90%…

Justin Riley April 25, 2012

Getting Around

Overhead Squat 5-5-5-5-5-15 EMOTM 10 Min:Sprint 80 yards (2 x 40)4 Alternating One Arm…

Justin Riley April 24, 2012

Caveman Birthday Cupcake

4 Rounds For Time:400m Row10 Pistols Alternating5 Hang Cleans 225/135   As a birthday gift…

Aaron April 23, 2012

Weightlifting?

Rest DayGet out in the sun and get some active recovery,Chances are your vitamin…

Justin Riley April 22, 2012

Training your "core"

For Time:Air Dyne 50 Cal800m Sandbag Run 80/5050 Burpees50 Cal Row      One…

Blake April 21, 2012

Using Your Warmup For Goat Training

Weighted Pull Up 5-5-5-5-5 400m Row21 KB Swing 53/3512 Ring Dips Since we have…

Justin Riley April 20, 2012

Prodigy Tools

"Hope"3 Rounds, 1 minute per station:BurpeesPower Snatch 75/53Box Jump 24"/20"Thrusters 75/53Chest to Bar Pull…

Justin Riley April 19, 2012

HOPE

Squat 5-5-5-5-5 "Good Times Invitational Event 1"AMRAP 5 Minutes:1 Full Depth Snatch plus 2…

Justin Riley April 18, 2012

The Frogmen

10 Rounds:40 Yard Prowler SprintRest 45 sec Rest 5 min 5 Rounds:3 Muscle Ups7…

Justin Riley April 17, 2012

Firebreather Moving Up

Sumo Deadlift 5-5-5-5-5 5 Rounds Each For Time15/10 Hip Extensions12 Toes To Bar100m SprintRest…

Aaron April 16, 2012

The Calm After the Storm

Rest Day Pushing yourself to this extreeme requires intense motivation.  What is it that…

Justin Riley April 15, 2012