1. 3×5 Front Squat @ 60%, rest :60

2. 4mins:  Max Unbroken sets of 15 Double Unders

Notes:  This should be a number that you can do in your sleep..scale as needed!

3. AMRAP 6mins:

500m Row
50 KB Swings
ME Burpees

Notes:  If you know for a fact your 500m row is greater than 2:30, take it down to 400m.  Swings should be at a weight that can be done in 2 sets.

Competitor’s Program

1. :45on / 4.5mins off x6 @ 85%

8 DB Lunges
8 DB Push Press
ME DB Deadlifts

Notes:  One set of DB’s, should be moving quickly throughout each set.

2a. 3×5-7 Ring Dips @ 2011, rest :30
2b. 3x :60 Sorenson Hold, rest :30
2c. 3x 75 Double Unders, rest :60

Notes:  Rings Dips need to be perfect, use bands if necessary.  Focus on squeezing your ass and keeping your head neutral on the Sorenson.  There is a 15 Burpee penalty for every time you break on the Double Unders…This will be paid after all work is completed.

*Post results to comments

“The will to win, the desire to succeed, the urge to reach your full potential…these are the keys that will unlock the door to personal success.” – Confucius

How Long Does it Take To Get Hydrated?


:30/:50 x 8

Airdyne @ 80-90%

Rest 2mins, x2


10mins: 5 Rep Push Press, build to heavy set.  During 10mins complete 45-60 T2B

Notes:  Complete 8 sets on Airdyne, rest 2mins, complete 8 more sets on Airdyne, rest 2mins, begin 10mins on Push Press and T2B.

Competitor’s Program

1. For Reps:

3mins: 7 Wall Balls, 7 T2B
2mins: Burpees – jump laterally over Med-Ball (be sure to get vertical)
3mins: 7 Wall Balls, 7 T2B

2.  EMOM x 12:  1 Snatch + 1 OHS w/ 3 sec pause at bottom

Notes:  Start around 50% of max and build up.  Goal is to go heavy but have zero misses and stay FAST during the Snatch.  3 second pause is only on the OHS.

*Post results to comments

“Three things can not be long hidden; the moon, the sun and the truth.” – Buddha

How To Plan A Week’s Worth of Meals



*Post results to comments

Today at 2pm we are holding a Q&A session for the Nutrition Challenge.  You are also welcome to bring your favorite Paleo recipes to share with others.  This should take 30-45 mins.

“For every minute you remain angry, you give up sixty seconds of peace of mind.” – Ralph Waldo Emerson

Grok Didn’t Eat Oatmeal


In Teams of 3:

600m Row
63 T2B
300m Row
63 Wall Balls
600m Row
45 T2B
300m Row
45 Wall Balls
600m Row
27 T2B
300m Row
27 Wall Balls
600m Row

Notes:  One person works at a time…goal is to break up reps evenly.

Competitor’s Program

1a. 4×3 Press @ 20X2, rest :45
1b. 4×10-12 GHD Sit Ups, rest :60

2. AMRAP 10mins:

800m Run
50 KB Swings 32kg
ME Overhead Squats 115

*Post results to comments



– Sign Up sheet is posted to weigh in times next weekend

– This Sunday, December 29th at 2pm we are holding a Paleo Potluck and Q&A for the Nutrition Challenge.

“A man is great by deeds, not by birth.” – Chanakya

A Mental Problem Many of You Have


2mins / 2mins x5 @ 80-90%:

10 Lunges
45 Russian Twists

Rest 5mins

10mins: 8-10 Rep TnG Hang Power Snatch

Competitor’s Program

1. 5mins / 3mins x4 @ 80-90%:

0.5 Miles on Airdyne
10 Deadlifts 185
10 Burpees

2. EMOM x10: 5 Power Clean + Push Jerks

Notes:  One rep = 1 Power Clean and 1 Push Jerk.  Focus on quick transition between lifts (TnG).  Try to build the weight as you go on.

*Post results to comments


– Sign Up sheet is posted to weigh in times next weekend

– This Sunday, December 29th at 2pm we are holding a Paleo Potluck and Q&A for the Nutrition Challenge.

“If you’re bored with life –  you don’t get up each morning with a burning desire to do things – you don’t have enough goals.” – Lou Holtz

6 Minute Glutes At Work



Competitor’s Program

1. EMOM x 10:

Odd: 5 Back Squats
Even: 5 Strict HSPU

Notes:  Back Squats should be challenging but fast, aggressive and PERFECT!  HSPU should be tough…add deficit if needed.

2. 3 RFT:

10 Snatches 115
75 Double Unders
300m Row

*Post results to comments

“Success is not final, failure is not fatal:  it is the courage to continue that counts.” – Winston Churchill

Pose Running For Healthy Joints


1. EMOM x 8:

Odd:  5 Overhead Squats
Even: 10 Pull Ups

2. AMRAP 12mins:

8 Box Jumps – SD
4 DB Thrusters
8 Sit Ups

Competitor’s Program

1. 4 Sets @ 85%

:30 Man-Makers 40# DBs, rest :90

Rest 5mins

4 Sets @ 85%

:30 5 Burpees + ME Pull Ups, rest :90

Rest 5mins

4 Sets @ 85%

:30 Man-Makers 40# DBs, rest :90

Notes:  Man-Maker = Begin standing with DB’s in hand, go to plank, do a Push Up, Squat Clean and Thruster.

2. 3×3-5 Ring Dips @ 33X3, rest 2mins

*Post results to comments

“It is always wise to look ahead, but difficult to look further than you can see.” – Winston Churchill

The Prioritization of Gymnastic Movements


1a. 3×5 Deadlift @ 60%, rest :30
1b. 3×8-10 Push Ups, rest :60

2. 3 Sets @ 80-90%

:60 Row
:60 Double Unders
:60 Burpees
:60 Rest

Competitor’s Program

1.  AMRAP 7mins:

75 Wall Balls 20/14
50 Double Unders
10 Muscle Ups

2. 15mins:  Find a 5RM TnG Power Snatch

*Post results to comments


“The best thing about the future is that it comes one day at a time.” – Abraham Lincoln

The Dreaded Plateau



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Nutrition Challenge Meeting / Q&A / Potluck is one week from today!  Sunday, Dec 29th at 2pm!!!

“In order to succeed, your desire for success should be greater than your fear of failure.” – Bill Cosby

How I Lost My Love Handles — And Ate More Than Ever!


Here’s P.C. applying his fitness while on vacation in the Cayman Islands!