Monthly Archives: April 2016

Saturday 4/30

BS 1x8x65/70/75/80
FS 1x5x60, 1x5x65, 2x5x70


hold a plate (25/15kg) overhead and find max step-ups (12/8″) in 6 minutes


AMRAP in 6 minutes: burpee box jump over, 12/8″

Post results to comments!

BS 1x8x65/70/75/80
FS 1x5x60, 1x5x65, 2x5x70


EMOM for 24 minutes:
even – 6 double-pushup burpee
odd – 3 clean & jerk, “heavy”

70-85% of 1RM is your “Heavy”, depending on how you feel for the day.

BS 1x8x65/70/75/80
FS 1x5x60, 1x5x65, 2x5x70


3 rounds for max total reps:
1-min wall ball, 20/14#
1-min kb SDHP
1-min tuck jump
1-min hang power clean, 40/28kg
1-min toe taps
1-min rest

Friday 4/29

BS 1x8x65/70/75/80
FS 1x5x60, 1x5x65, 2x5x70

1/2 TOM

AMRAP in 13min
3 muscle-ups
6 thrusters
9 toes-to-bar

Fitness = 44/30kg, Performance = 70kg/50kg

U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin. Today we do this workout in his honor.

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* Go heavier than last week!

snatch from blocks
– bar just below knee
– work to 85%* of 1RM
– drop 10kg then 3×2

2 front squats + jerk
– 4x1x80%* of 1RM CJ

deficit deadlift
– 4x5x60%* of 1RM deadlift

AMRAP in 7 minutes
20 alternating leg v-ups
20 reverse crunch
20 side plank windmill/side

Wednesday 4/27

(same as Barbell Club)

Come and see what the fuss is about- all day we will go through a sample Barbell Club class who is currently in their final week of the cycle. Next week they will have opportunities to test some movements, then the new cycle begins on Monday May 9th!

– lift 2″ off ground, hold for 3sec, return to floor.
– lift 2″ off ground, hold for 3sec, then clean
– 5x1x75

b. BACK SQUAT (yes, more.)
– 4x8x70*

– 5x2x65*
– 3sec pause in bottom-of-dip

* 2-4kg heavier than last week for those coming into Barbell Club

d. 3 sets:
7-10 wide-grip pull-ups
7-10 hspu
:30 weighted back extension hold

EMOM for 30 minutes:

even: 5 double KB clean and jerks
odd: 10 double KB swings

Tuesday 4/26

back squat 1x8x65, 1x8x70, 2x6x80
front squat 1x5x70, 2x5x75, 1x5x80

50 strict presses for time

Fitness = 50/29kg, Performance = 61/43kg

Post results to comments!

The Foundation Institute of Training & Technology presents


Learn how to take care of your shoulders: bulletproof them and educate yourself about prehab/rehab if you’ve experienced issues with your shoulder


Before moving onto next movement, restart the list from #1.

1. incline sprint
2. 5 inchworm pushups
3. 10 squats
4. 15 bent over rows
5. 20 lunges
6. 25 KBS
7. 30 situps
8. 200m farmers carry

Monday 4/25

15-second handstands, 15-second rests, for 10 minutes. then

50-40-30-20-10 reps for time:
wall ball, 20/14#
double unders (Fitness)/row for calories (Performance)

Post results to comments!

Rest When You’re Dead w4d1


2 snatch-grip deadlifts to power position + hang snatch
– 5x1x65%
– 2-4kg heavier than last week

front squat
– 1x3x75%
– drop 10kg then 3×3
– 2-4kg heavier than last week

stiff leg deadlift
– 3x8x60%
– 2-4kg heavier than last week

3 sets
10 weighted crunches
20 russian twists
10 weighted v-ups
1min weighted plank


kettlebell snatch, right: 30 sec of work/0 sec rest
kettlebell snatch, left: 30 sec of work/0 sec rest
double kettlebell HS swings: 30 sec of work/30 sec rest

repeat 3 times!

Sunday 4/25


for time:
1600m run
21 clean & jerks
800m run
21 clean & jerks
1600m run

Fitness = 43/29kg, Performance = 70/49kg

Post results to comments!


AMRAP for 30 minutes:

Relay 1
– 30 weighted lunges
– hollow body

Relay 2
– 400m run
– double KB rack hold

Relay 3
– 30 HR pushups
– table top or reverse plank

Relay 4
– 75 double unders/150 single unders

Saturday 4/23

squats makeup

back squat 1x10x60, 1x10x65, 2x8x75
front squat 1x5x60, 3x5x65


Tag Team AMRAP in 15 minutes:
55 double unders
15 situps
5 hang power cleans

Fitness = 43/29kg. Performance = 70/47kg

Post results to comments!

Heavy implements: sleds, yokes, farmers, atlas stone carry

snatch/CJ speed ladder

masters online qualifier #4

partner midline mania
– dynamax wheels
– leg throws
– dynamax wheels
– “stall bars”
– dynamax wheels
– hamstring curls
– dynamax wheels

Come learn and improve your low bar back squat! 10am with AB!