WOD

3.5 mile run

WOD

for time...
50 snatches
5 burpees
40 snatches
10 burpees
30 snatches
15 burpees
20 snatches
20 burpees
10 snatches
25 burpees

Sled Drags

WOD

20 min amrap

4 sled pulls backward

6 pushups

8 sled drags

10 sledge swings or chops

REST DAY!!!

Prison Workout

Complete recovery within a week

"Practice as if you are the worst, perform as if you are the best."

-Unknown

WOD

3 rounds

15 back squats
15 weighted walking lunges

1 min double unders

15 seated bicep curls
15 tricep rope pulldowns

1 min bench hops

15 hamstring curls
15 straight leg deadlifts

1 min jump squats

15 v-ups
15 bicycles

WOD

20MIN

15 wallball shots

10 KTE's

5 burpees

WOD

800 meter run

5 rounds

12 jerks

24 push ups

800 meter run

REST DAY!!!

“The (Political) Science of Salt”

Rack Em Up — Rack Pull Variations

"If you're going through hell, keep going."
~ Winston Churchill

I want to appologize to everyone who follows my blog. I lost internet service for awhile and was not able to post. But I'm back!!!!

WOD

30 Clean and Jerks for time

(m-95# w-65#)

WOD

Incline Bench Press

3-3-3-3-3

increase weight with each set

then....

12 min

5 push ups
10 situps
15 squats

Heavybag push video... Try to get down low and really use your legs

WOD

7 rounds

4 Heavybag pushes
6 Heavybag pulls
8 SDHP's
10 Pushups

REST DAY!!!

Cracking and Popping and Clicking – Oh My!

Break Bad Eating Habits With Intermittent Fasting

"BE WHAT YOU ARE. THIS IS THE FIRST STEP TOWARD BECOMING BETTER THAN YOU ARE."

- JULIUS CHARLES HARE

WOD

"Murph"

Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile

WOD

3 ROUNDS

10 power Cleans (135/95)
10 front squats
10 jerks

WOD

50 Mountain Climbers
12 sledge swings
9 tire jumps
6 deadlifts

Rest Day!!!

Inspiration from Scott Rigsby

“The Key to Results” . . .

Winning isn't everything, but wanting to win is.

-Vince Lombardi

WOD

Kettlebell Hell

50 swings

40 thrusters

30 cleans

20 snatches

10 Turkish getups

WOD

Clean hi-pulls

3-3-3-3-3

then....

100 pullups

WOD

Bench Press

5-5-5-5-5

then.....

10 min

5 box jumps

5 overhead squats

5 burpees

5 wallball shots

REST DAY!!!

Slimmer Doesn’t Always Mean Fitter

Top 5 priorities when eating out

If you don't do what's best for your body, you're the one who comes up on the short end.

- Julius Erving

WOD

Deadlift 5-3-2-1-1-1

then....

4 rounds

400 rope turns

1 minute break between rounds

*time each round/add time at end*

WOD

25 squats
25 pushups
25 pullups
25 situps
50 squats
50 pushups
50 pullups
50 situps
75 squats
75 pushups
75 pullups
75 situps

WOD

Shoulder press
3-3-3-3-3-3-3

REST DAY!!!

10 General Physical Skills

Fostering an active lifestyle

To feel 'fit as a fidle', you must tone down your middle

-Unknown

WOD

3 rounds for time

40 double unders

30 pullups

20 ring dips

10 burpees

WOD

Run or Row 5K

WOD

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps