August 15, 2014 admin


1. 10mins: Heavy 3-Rep Push Press

2. For Time (14min Cap):

1000m/800m Row
20 Pull Ups
30 Russian Twists
40 Wall Balls
50 Double Unders
.60 Miles on Airdyne

Competitor’s Program

1. 5×1 Clean – Above Knee – From Blocks

2. 3×1 Pause Clean Pull – pause 1 sec 2″ off ground, above knee, and thigh.

3. 6×2 Back Squat @ 80%, rest :60

4. 3RFT:

400m Run
20 Wall Balls
10 Deadlifts 205

REMINDER: Tomorrow is our 3 Year Celebration!  Be at Stoney Creek Metro Park at 11:30 for the mile run and beach workout.  Food and fun to follow after.  Also, our room at Bailey’s in Troy is reserved starting at 8pm…don’t be the only one not there!!!

“Be grateful for what you have and stop complaining – it bores everybody else, does you no good and doesn’t solve any problems.” – Zig Ziglar

This Mistake Is Costing You Pounds In Your Clean

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