21 May 19

Gregg J Trapbar Deadlift
___________________________________________________________________________________________________________________

Memorial Day Weekend Schedule: Saturday (5/25) – 8AM WOD, 9AM WOD, 10AM Barbell | Monday (5/27) – 8AM & 9AM WOD, see you guys then!

___________________________________________________________________________________________________________________
Marisa Inda (52kg) Deadlifts 190kg/419lb (Video)
 
What Happens When You Always Wear Headphones
 
Dimlama (Turkic Harvest Stew)
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Trap Bar Deadlift (Low Handles) 4RM
Box Jump x3
 

LI Conditioning:

AMRAP 10 Minutes:
7 SA Swings / arm
10 Plate G2OH
7 Ring Rows
1 lap Bear Crawl
 

LII Strength:

Sumo Deadlift 4RM
Box Jump x3
 

LII Conditioning:

AMRAP 10 Minutes:
7 SA Swings / arm
10/7 Push Ups
7 Ring Rows
1 lap Bear Crawl
 

LIII Conditioning:

Hand Elevated Push Ups
 
Rx: M – 20kg | F – 12kg
 

20 May 19

Justin Back Squat back angle
___________________________________________________________________________________________________________________
Best Way to Grow as an Athlete | Paying the Man Ep.019 (Video)
 
The Nature Cure
 
The “Big Meat” Burger
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Goblet Squat 15RM
Box Jump x3
 

LI Conditioning:

For Time:
20 Hang DB Power Snatch, L/R
200m Run
20 Goblet Rack Lunge L/R
200m Run
20 SA DB Clean + Push Press, L/R
200m Run
20 SA DB Thruster, L/R
200m Run
 

LII Strength:

Back Squat x2
Box Jump x3
 

LII Conditioning:

For Time:
200m Run
20 DB Snatch, L/R
200m Run
20 SA DB OH Lunge L/R
200m Run
20 SA DB Clean + Jerk, L/R
200m Run
20 SA DB Thruster, L/R
200m Run
 
Rx: M – 50DB | F – 35DB
 

18 May 19

Jerry in Antananarivo, Madagascar 2

Hardly home, but always reppin’: Jerry in Antananarivo, Madagascar!

___________________________________________________________________________________________________________________
Kill Cliff Challenge Gone Wrong | Paying the Man Ep.018 (Video)
 
Scalable Loops
 
Blueberry Lemon Bread
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Suitcase Split Squat x8 / leg
DB Bridge Press x12
 

LI Conditioning:

4 Rounds:
7 2KB Dead Cleans + 2 laps 2KB Rack Carry
50m Sled Push (Hi/Hi)
 
-Rest between rounds-
 

LII Strength:

Sandbag Box Step Up x8 / leg
DB Bridge Press x12
 

LII Conditioning:

4 Rounds:
7 2KB Dead Stop Cleans + 2 laps 2KB Rack Carry
50m Sled Push (Hi/Hi)
 
-Rest between rounds-
 
Rx: M – 24kg/+50# | F – 16kg/+30#
 

17 May 19

Bre and Mallory Thrusters
___________________________________________________________________________________________________________________
Aubrey Marcus Podcast #200: Choose Your Struggle with Joe Rogan (Podcast)
 
The Tragic Post-Hockey Life of an NHL ‘Enforcer’
 
Sushi Bar Tuna Salad
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Push Press x4
Halting Ring Row x5
Wall Ball Single Shot x5
 

LI Conditioning:

Alternating EMOM 15 Minutes:
1) 5 SA KB Thruster, L + 5 Ball Slams
2) 5 SA KB Thruster, R + 5 Ball Slams
3) :45 Row (Calories)
4) Rest
 

LII Strength:

Push Jerk x3
Halting Ring Row x5
Wall Ball Shot x3 (for height)
 

LII Conditioning:

Alternating EMOM 15 Minutes:
1) 15/12 Calorie Row
2) 15 Wall Ball, 20#/14#
3) 15 Kettlebell Swings
4) Rest
 
Sc: M – 28kg | F – 20kg
Rx: M – 32kg | F – 24kg
 

16 May 19

Justin Snatch Push Press
___________________________________________________________________________________________________________________
2019 Arnold Strongman Classic | Austrian Oak – Full Live Stream Event 4 (Video)
 
Does Medicine Actually Make People Live Longer?
 
Roasted Potato Wedges
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Push Press + Front Squat + Thruster x1+1+2
Box Jump x3-5
 

LI Conditioning:

EMOM 15 Minutes:
5 Thrusters
 

LII Strength:

Hang Clean + Thruster + Hang Cluster x1+1+2
Box Jump x3-5
 

LII Conditioning:

EMOM 15 Minutes:
3 Hang Clusters
 
Sc: M – 95# | F – 65#
Rx: M – 115# | F – 75#
Rx+: M – 135# | F – 93#
 

15 May 19

Mallory Deadlift lockout
___________________________________________________________________________________________________________________
Katherine Nye (USA, 71kg) Clean & Jerks 135kg/297lb (Video)
 
What You Should Know About Intermittent Fasting
 
Keto Pulled BBQ Ranch Chicken Sliders
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Trap Bar Deadlift (Low Handles) 10×4 OTM
 

LI Conditioning:

4 Rounds:
200m Run
15 Air Squats
10 Sit Ups
1 Lap Bear Crawl
 

LII Strength:

Sumo Deadlift 10×3 OTM
 

LII Conditioning:

3 Rounds:
300m Run
25 Air Squats
15 Toes to Bar
10 Burpees
 

14 May 19

Noeh Assault Bike
___________________________________________________________________________________________________________________
Lee Sangyeon Heavy Training Session (Video)
 
You Need Vitamin D to Live. How Could This Woman Survive With None in Her Blood?
 
Chicken Satay Burgers
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Hang Dumbbell Power Snatch x 5/arm
KB Reaching Deadbug x10 reps
Band Pull Apart x15-20 reps
 

LI Conditioning:

Partner WOD – AMRAP 15 Minutes :
1) 250m/200m Row
2) 7 Banded Pull Ups
 

LII Strength:

Alternating Dumbbell Power Snatch x8-10 (total)
KB Reaching Deadbug x10 reps
Band Pull Apart x15-20 reps
 

LII Conditioning:

Partner WOD – AMRAP 15 minutes:
1) .5 Mile Bike
2) 7 Pull Ups
 

LIII Conditioning:

Strict Pull Ups
 

13 May 19

pat c push press
___________________________________________________________________________________________________________________
Cailer Woolam World Record 950# Deadlift (Video)
 
It’s More Than Just the Shot
 
Mediterranean Salad
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Goblet Squat 10RM
Ring Row 4×10 reps
KB RDL 4×8 reps
 

LI Conditioning:

5-6 Rounds:
10 Dumbbell Push Press
15 Kettlebell Swings
15 Lunges (total)
60 Single Unders
 

LII Strength:

Back Squat x4
Halting Ring Row 4×6-8 reps
 

LII Conditioning:

5 Rounds:
20/15 Push Ups
20 Kettlebell Swings, 24kg/16kg
20 Overhead Plate Lunges (total), 45#/25#
20 Double Unders
 

11 May 19

Mike-G-Deadlift
___________________________________________________________________________________________________________________
Finding Mastery: Julie Foudy, U.S. National Soccer Hall Of Famer (Podcast)
 
You’re Not Getting Enough Sleep—And It’s Killing You
 
Brussels Sprouts, Bacon & Sweet Potato Hash with Eggs
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Sandbag Front Squat + Lunge x5+5/leg
Pull Up Practice
SA DB Press x6 / arm
 

LI Conditioning:

Partner WOD – For Time:
150 Empty Barbell Thrusters
 
-Run 200m every 3:00, starting at 0:00-
 

LII Strength:

Snatch Push Press + OHS x2+4
Pull Ups x 4-5 sets
 

LII Conditioning:

Partner WOD – For Time:
200 Wall Balls (20#/14#)
 
-Run 200m every 3:00, starting at 0:00-
 

10 May 19

Spring 19 throwdown winners

’19 Partner Throwdown Champs Nonye & Lynn and Everett & Jason!

___________________________________________________________________________________________________________________
Three Ways to Break Down A Chicken from Master Butchers (Video)
 
Practice Productive Procrastination
 
Elote (Mexican Street Corn Dip)
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Trap Bar Deadlift (Low Handles) x5
Pull Up Practice
 

LI Conditioning:

For Time:
10 → 1
Ball Slams
Hang Dumbbell Power Snatches (total)
Air Squats
 

LII Strength:

Sumo Deadlift x 4 reps
Box Jumps x 3-5 reps
 

LII Conditioning:

For Time:
10 → 1
Ball Slams (35#/25#)
Hang Dumbbell Power Snatches (total)
2x Air Squats
 
Rx: M – 50DB | F – 35DB