Monday - let's get after it.

Jan 5 2015

strength- 3 clean and jerks emom for 12 minutes

goals- choose anything you are working on and 2-3 reps of that movement or progression of that movement for 12 minutes.  

Example: muscle up ( pull-ups,chest to bar, dips, ring dips, false grip practice) 



50 wallballs 20/14

800 m run

50 burpees (you're welcome)


It's a new year. It's time to make a plan and then get after it.  The pattern is key. Your workout routine should be no question. Nothing bumps the workout.