Monthly Archives: August 2014

Testing for Cycle 1


Get ready to have some fun and make some gainzzz!



Wednesday 8/20/14


Part A

3×5 Linear Progression 2/8 Week


Squat 30X1


Press 2111



Part B

4×10 Strict Toes 2 Bar



Part C

2 MWOD Mobility Stretches




Tuesday 8/19/14





Today is all about building mental toughness and blocking out negative self talk.  


This workout will try to beat you down but you will be stronger coming out the other side. 


This kind of workout is not something you will see too often but definitely is something we all need from time to time.




3 Rounds For Time


800m Run With Medicine Ball

25 Thrusters

12 Strict Pull-Ups

50 AbMat Sit-Ups



35 Minute Time Cap



Monday 8/18/14



Part A


Find A Heavy In 15 Minutes


Power Clean + Front Squat + Push Jerk




Part B


10 Rounds


100m Run


15 Push-Ups









Today is a day in our training cycle that I call COMPETITION DAY!  




It is one of those workouts that we will test and retest a few times over the course of your fitness career here.




Meet “Karen”, she is fierce, gets you out of breath, and makes you doubt the idea of man and woman being together.



Part A



150 Wall Balls for time




Simple and Elegant just like the doctor ordered!




Part B



5×5 Overhead Squat

You can’t out work a bad diet!






The short and simple answer to healthy eating is eat meat and vegetables, nuts and seed, some fruit, little starch, and no sugar.  


If the earth puts it forth then it is good for you.  If it has a shelf longer than a few days, it probably is best to stay away from it.


Good proteins to pick from include-

-Lean meat


-Pork loin

-Wild Caught Fish




-Vegetables-my rule for these are try them all.  The brighter they are the better.  I could list a million but i will just list a few.








Fats-Healthy fats are essential for many aspects in the body from providing energy to providing healthy cushions for your organs.




-Olive Oil

-Coconut Oil

-Grass Fed Butter


This is basically where my i live as far as diet is concerned.  Tomorrow I will post about why we stay away grains, dairy, legumes, and sugar.






Part A


7×3 Weighted Pull-Ups



Part B


Amrap 8


5 Power Cleans

5 Burpees

5 Hollow Rocks







Part A&B


3×5 Linear Progression 1/8 Week

Squat & Press



Part C


Turkish Get Up 5×5 (Each Arm)

The Correct WaY!





Part A



10 Minutes Working On Pull Up Technique




Part B







Pull Ups


100m Run Between Rounds





Part C


Accumulate 3 Minutes In A L-Sit


10 Minute Time Cap

Back to the grind!



Every Minute On The Minute for 15 Minutes



Snatch (Building)





5 Rounds



30s On, 30s Off



Goblet Squat


Double Unders


Russian Kettlebell Swing


Toes 2 Bar

It’s FRIDAY!!!





Part A


20 Minutes To Build To A Heavy  Clean Double





Part B


15 Minutes To Find 1RM Press




Part C




100 Meter Sprint