November 2012

In 15 minutes, run 1 mile as fast as possible and rest the remaining…

Hang Squat Clean + Squat Clean 2-2-2-2-2 3 Rounds 90 sec on, 90 sec…

"The Seven"Seven rounds for time of:7 Handstand push-ups135 pound Thruster, 7 reps7 Knees to…

Brian getting a spot from Sean on his way to a wide-grip pause bench…

Push Jerk 3-3-3-1-1-1-1 EMOTM 10 Min:5 Power Snatch @ 50%10 Air SquatMax Burpees Score…

Pratice your handstands and… Row 5K Here is Tita doing some private training with…

Overhead Squat 7-7-7-7-20 AMRAP 90 Seconds:5 Dips5 DB Deadlift5 DB Hang Squat CleanRest 90…

5 Rounds Each For Time:12 DB Push Press 45/3010, 20, 30, 40 Yard Suicude12…

5 x 3 Position Power Snatch (pocket, knee, floor) 3 Rounds:10 Alt Barbell Lunge…

2 Rounds For Time:50 Ring Dips75 Ball Slams100 Double Unders5 Rope Ascents(15 Minute Time…

Some assistance work post-bench workout: banded pullaparts, tricep pulldowns, and shoulder raises. We target…

"The Matt P."AMRAP 5 Minutes:5 Deadlift – Heavy as You Want3 Muscle Ups Rest…

Push Press 3-3-3-3-3-3-3 Rounds, 90 seconds each:5 Unbroken Ground To Overhead @ 65%Max Overhead…

5 Rounds, 90 seconds each:80 Yard Sled Push5 BurpeesMax KB Swing 70/53Rest 90 seconds…