Happy Birthday, Adam & Chad!
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders
Bring A Friend Friday!
100 Push Press 45/35
Complete the work in teams of two. Only one athlete can work at a time. The row must be partitioned in 250m increments.
With a 3:00 Minute clock complete 25 Burpees, with remaining time complete as many Hang Power Cleans at 155/105lbs as possible.
Rest 1 Minute
“Hiding from your weakness is a recipe for disaster.” Coach Glassman
Squats are often called the king of exercises—and for good reason.
Squats work the largest muscles in the body, the thighs, and so they not only stimulate serious gains in muscular size and strength but also provide a systemic metabolic stimulation that seems to encourage even upper-body growth.
Happy Birthday, Jen!
100 Double Unders
30 Chest to Bar Pull-ups
75 Double Unders
20 Chest to Bar Pull-ups
50 Double Unders
10 Chest to Bar Pull-ups
Happy Birthday, Teresa & Lamar!
15 Minute AMRAP
5 Handstand Push-ups
10 Front Squats 135/95
Happy Birthday, Lamar!
Your actions dictate your priorities!
James Fitzgerald (2007 Games Champ)
If you are too lazy to plow, don’t expect a harvest. Unknown
Suffer the pain of discipline, or suffer the pain of regret.
There are people less qualified than you, doing the things you want to do, simply because they decide to believe in themselves. Period.