14 April 15

4.13 crew kb swings
—-
Greg Everett | Building A Dynasty (Video)
 
3 Tips to Ease Back Into Running
 
Onions 101
—-

WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

Alternating EMOM x 12 Minutes:
odd: 3 Burpees + 5 DB Snatch, L
even: 3 Burpees + 5 DB Snatch, R
 

LII Strength:

EZ Strength
Intermediate Template
 

LII Conditioning:

Alternating EMOM x 14 Minutes:
odd: 3 Weighted Chin Ups
even: 5 Push Jerks
 

 

13 April 15

tony thruster 15.5
—-
IronMind Big Lifts: Kaki Kakiashvilis 188kg/414# WR Snatch (Video)
 
Power Athlete HQ | Dear Mom
 
Primal Chinese Orange Chicken
—-

WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

4 Rounds of:
8 2KB Front Squats
Run 200 meters (sprint!)
 
-Rest 2 minutes between rounds-
 

LII Strength:

5 sets of [1 Hip Clean Pull + 1 Hip Clean (full) + 1 Hang Power Clean]
 

LII Conditioning:

“Litvinovs”
3 Rounds of:
8 Back Squats (M = bwt, F = .75 bwt)
Run 300 meters (sprint!)
-Rest 3 minutes between rounds-
 

LIII Conditioning:

“Litvinovs”
3 Rounds of:
8 Back Squats (225#/143#)
Run 300 meters (sprint!)
 
-Rest 3 minutes between rounds-
 

11 April 15

6am ez crew rowing
—-
FORCE – The story of Mikey Schaefer (Video)
 
Being a Night Owl May Be Bad for Your Health
 
Paleo Cucumber Sesame Salad Recipe
—-

WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

2 Rounds, for max reps:
4 minutes: SA DB Clean + Push Press
2 minutes: Row (cals)
 

LII Strength:

Snatch Grip Push Press
5-5-5-5
 

LII Conditioning:

Buy-in:
50 Calorie Row
-then-
10-9-8-7-6-5-4-3-2-1
2KB Cleans
Hand Elevated Push Ups
 
Rx: M – 20kg F – 12kg
 

10 April 15

quigley bb oh
—-
Dmitry Klokov 260kg/572# Pause Back Squat (Video)
 
Succeed Every Day: A Complete Guide to Habit-Forming
 
Albondigas & Chayote with Tomato-Serrano Sauce
—-

WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

4 Rounds:
Minute 1: 12 DB Snatches (Total)
Minute 2: 25 H2H Swings
Minute 3: Max Single Unders
 

LII Strength:

EZ Strength
Intermediate Template
 

LII Conditioning:

10-20-30-20-10
DB Snatches (Total)
Air Squats
2x Double Unders
 
Rx: M – 50DB F – 35DB
 

9 April 15

ladies working t2b
—-
Ariel Stephens (69kg, USA) 125kg/275# Block Clean (Video)
 
F*ck A Thigh Gap: 11 Reasons Why I Want My Thighs Thick
 
Banana Blueberry Egg Mini-Muffins
—-

WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

4 Rounds:
12 Ball Slams
12 KB Swings
12 Lunges (Total)
200m Row
-Rest 1 minute between rounds-
 

LII Strength:

EZ Strength
Intermediate Template
 

LII Conditioning:

4 Rounds:
10 2KB Swings
10 Burpees
10 2KB Front Squats
250m Row
-Rest 1 minute between rounds-
 
Rx: M – 20kg F – 12kg
 

8 April 15

rebecca in cancun!

Never home, but always reppin’: Rebecca in Cancún, Mexico!

—-
Froning, Fraser, 15.5 (Video)
 
The NFL’s Most Improbable Prospect
 
Pressure Cooker Mocha Rubbed Pot Roast
—-

WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

Every 90 Seconds for 15 Minutes:
3 Deadlifts
5 Push Ups
 

LII Strength:

2KB Press / Weighted Chin Ups
6×3 reps / 2-2-2-2
 

LII Conditioning:

In 15 minutes, work up to AHAP:
3 Deadlift / 1 Hang Cleans / 1 Thruster / 1 Jerk
 

7 April 15

ryan 15.1 jerk dip
—-
JRE Podcast #631 – Josh Barnett (Video)
 
The Rock ’n’ Roll Casualty Who Became a War Hero
 
Chicken Pesto Meatballs In Marina
—-

WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

12 min AMRAP:
15 Situps
5 SA KB Front Squats, L
10 SA KB Swings, L
10 Burpees
5 SA KB Front Squats, R
10 SA KB Swings, R
 

LII Strength:

EZ Strength
Intermediate Template
 

LII Conditioning:

2 Rounds:
AMRAP 3 Minutes:
10 Kettlebell Swings
10 Overhead Lunges
-Rest 1 Minute-
AMRAP 3 Minutes:
6 Toes to Bar
6 Box Jumps
-Rest 1 Minute-
 
Rx: M – 32kg/45#/24″ F – 24kg/25#/20″
 

6 April 15

laura in colorado!

Never home, but always reppin’: Laura in Winter Park, Colorado!

—-
How You Feel is a Lie! Barbell Shrugged Ep. 171 w/ John Broz (Video)
 
An Exercise Physiologist Explains Why 800 Meters Hurts Like The Devil
 
Paleo Roasted Asparagus Recipe
—-

WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

AMRAP 12 Minutes:
200m Run (Maaco)
6 Burpees
9 Ring Rows
12 Air Squats
 

LII Strength:

Hip Clean
3-3-3-3-3
 

LII Conditioning:

¼ “Murph”:
400m Run
5 Rounds of “Cindy”
400m Run
 

LIII Conditioning:

“Murph” Lite:
400m Run
4 Rounds of “Cindy”
400m Run
4 Rounds of “Cindy”
400m Run
 

4 April 15

15.5 ladies rowing
—-
Eric Lilliebridge 460kg/1,014.1lbs Raw Squat w/ wraps @ 140kg/308lbs (Video)
 
The Definitive Guide to Seeds
 
Sweet Potato Snackers
—-

WOD

 

LI Strength:

EZ Strength 4.1
 

LI Conditioning:

10-9-8-7-6-5-4-3-2-1
Ball Slam
Goblet Squat
5 Burpee Each Round
 

LII Strength:

EZ Strength 4.1
 

LII Conditioning:

10-9-8-7-6-5-4-3-2-1
Ball Slam
2KB Front Squat
5 Pull Ups Each Round
 
Rx: M – 35#/20kg F – 25#/12kg
 

3 April 15

kevin dl 500

500 lbs: Ain’t Nothin But a Peanut!

—-
Friday Motivation: Dmitry Klokov – Train Hard! (Video)
 
Perception shift: Livestock to the rescue
 
Paleo Spinach & Artichoke Crab Dip
—-

WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

AMRAP 10 Minutes:
6 DB Thruster
12 KB Swings
10 Calorie Row
 

LII Strength:

EZ Strength
Intermediate Template
 

LII Conditioning:

18-15-12-9-6-3
Calorie Row
DB Thruster
 
Rx: M – 35DB F – 25DB