January 14, 2014 admin


1. EMOM x 10:

Odd: 10 TnG Deadlifts
Even: 10 Push Ups

2. 3 RFT (10min Cap):

20 KBS
20 Wall Balls

Notes:  Use weights that allow first round to go unbroken and do what you can from there.


Competitor’s Program

1. 4×4 Front Squats + 8 Back Squats @ 68% of Front Squat, rest 2mins

Notes:  You will perform 4 Front Squats, rack the bar and within 5 seconds un-rack it on your back for 8 Back Squats.

2. 100 Sit Ups For Time

3. 15mins:  Muscle Up Tech Work

Notes:  Use this time to get better at Muscle Ups.  If you’re really good at them (can do 7-10 UB) then practice them with a high heart rate or strict.  If not so good, work at a low heart rate or work some progressions / transitions.

*Post results to comments


This past weekend at the OC Throwdown, Kevin Ogar suffered a separated T11/12 and has severed his spinal cord. At this time he has no voluntary movement below his waist. Kevin is uninsured and needs our help.  Neither of us have ever met or spoke to Kevin personally, but from what we hear he is a pretty stand up guy.  This accident is a tragedy and I know damn well if it happened to me Kevin would spread the word to his community.  If you would like to donate please GO HERE.


“If it wasn’t hard, everyone would do it.  It’s the hard that makes it great.” – Tom Hanks

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