Wednesday

Strength

Weighted Pull-ups

5-3-1-1-1

Metcon

Every minute on the minute perform 7 sit-ups, then complete as many thrusters as possible in the remaining of the minute.  Stop when you reach 100 thrusters

Best Shoulder Mobility Ever

by Kelly Starrett

Wednesday

Metcon

7 rounds of:

7 HSPU

7 Power Snatches(#95/#65)

7 Box Jumps(24"/20")

7 KB Swings

150m run

Do You Train?

Friday

Things That MakeYou Say "WTF"?

"People asking me what I take."

-Carl Reinhardt

Recipe of the Day

Carmel Power Bars without Carmel

(Max going over head)

Strength

Hang Clean

1-1-1

Metcon

AMRAP 15 Minutes

7 Front Squats, #155/#115

10 OH Walking Lunges, #35/#25

7 Burpees

10 OH Walking Lunges, #35/#25

Top 10 Checklist: Do You Train?

by Adam Spizman

"Throughout my years in the fitness industry, I've seen many things good and bad.  Working at a commercial gym for two years, I tend to see more bad than good."