7-8-13

New Strength starts this week!

Hit all three of the following before sunday 7/14/13

A.)  back or front squat 4×9 @70%

B.)  strict press 5×5 @ 70% “Core-tight, butt-tight!”

C.) deadlift 4×5 @ 80%

* if you have not completed CF total, do so and complete the strength with your % based off of your CF total lifts.

7-8-13

10:00 warm up

20:00 strength

WOD

5:00 cool down of rowing or turkish get up practice

 

WOD:

“little brown rhinos”

21-15-9

OH Squat 115/75

Toes to Bar

 

Scaling :

OH Squat -> Front Squat -> OH squat with weighted pipe or pvc

Toes to bar-> Chest to knees sit up (no arm throw)->Knees to elbow ->reverse sit up (straight leg lift)

 

 

 

POPULAR POSTS

So, You’re Stuck.

I’ve listened to a few thousand people bullsh*t me about their “goals.” (more on that tomorrow) Me: Why do you want to do this program?

Warning: Intense.

If you looked back on this post a month from now, would you be glad you took it to heart? OR would you once again

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!