9 February 19

Justin Clean Pull Extension
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Lu Xiaojun 202kg/445# Clean & Squat Jerk 2018 WWC (Video)
 
50 Ways To Live On Your Own Terms
 
Pancake Breakfast Tacos
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WOD

 

LI Strength:

SA DB Press x6-8 / arm
Banded Glute Bridge 3×20
 

LI Conditioning:

2 Rounds:
1) 1:00 Calorie Row
2) 1:00 5 Hang Dumbbell Snatches / arm
3) 1:00 Box Step Ups
4) 1:00 5 Ball Slams + 5 Burpee Sprawls
5) Rest
 
-Rest :20 between stations-
 

LII Strength:

DB/KB Offset Press x6-8 / arm
Banded Glute Bridge 3×20
 

LII Conditioning:

2 Rounds:
1) 1:00 Assault Bike (Calories)
2) 1:00 Alternating Dumbbell Snatches
3) 1:00 Wall Balls
4) 1:00 Box Jump Overs
5) Rest
 
-Rest :20 between stations-
 
Rx: M – 50DB/20# | F – 35DB/14#
 
*Compare with 7/13/17
 

8 February 19

Joan front Squat
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JRE Podcast #1234 – Dr. David Sinclair
 
Emily Sisson Will Outrest and Outrun You
 
Hot and Sour Soup
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WOD

 

Strength:

2KB Front Squat 4×8 reps
Banded Glute Bridge 3×20
 

LI Conditioning:

4 Rounds:
10 Dumbbell Thruster
10 Sit Ups
5 Dumbbell Thrusters
10 Sit Ups
 
-Rest 1:30 between rounds-
 

LII Conditioning:

4 Rounds:
12 Thrusters
12 T2B
6 Thrusters
6 T2B
 
-Rest 1:30 between rounds-
 
Rx: M – 75# | F – 55#
 

7 February 19

Katie and Jess R Swings
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Jocko Podcast | The Mission is the Most Important Thing (Video)
 
The Murky Ethics of the Ugly-Produce Business
 
Egg & Nut Free Snickerdoodle Cookies
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WOD

 

Strength:

4 Rounds, Every 4:30 Minutes:
10-12 Dumbbell Floor Press
10 SA DB Row / arm
1 lap Cross Carry / arm (SA Rack + OH)
 

Conditioning:

For Time:
10-9-8-7-6-5-4-3-2-1
Kettlebell Swing
Goblet Squat
 
Rx: M – 24kg | F – 16kg
 

6 February 19

January 2019 PR Board

January PR’s are in the record books! Set new goals, smash them, rejoice, repeat. What numbers are you chasing in February?

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Easy Baked Bacon & Eggs: The Cooking Show with Farideh (Video)
 
How To Know If Intermittent Fasting Is Right For You
 
Garlic Butter Shrimp and Zucchini Noodles Recipe
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WOD

 

LI Strength:

Wall Walk / Kick Up + Hold
Box Jump x3-5
 

LII Strength:

HSPU Partials
Box Jump (Height) x3-5
 

Conditioning:

For Time:
2k Row
 

5 February 19

dana racking bar
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How to Restore Rotation in Your Hips (Video)
 
Train Your Brain Like a Memory Champion
 
Keto Chipotle Lime Salmon
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WOD

 

LI Strength:

Dumbbell Power Snatch x5 / arm
Wall Ball Single Shots x5
Double Under Practice
 

LI Conditioning:

AMRAP 10 Minutes:
10 Hang Dumbbell Power Snatches (total)
12 Air Squats
14 Kettlebell Swings
 

LII Strength:

Hang Power Snatch x5
Wall Ball Single Shots (height) x5
Double Under Practice
 

LII Conditioning:

AMRAP 10 Minutes:
30 Double Unders
10 Wall Balls
10 Hang Power Snatches
 
Rx: M – 20#/75# | F – 14#/55#
 

4 February 19

lindsey s front squat
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Paying the Man with Josh Bridges | Ep.005 (Video)
 
The Best Way To Keep Fit Changes As You Age
 
Easy Paleo Meatloaf
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WOD

 

Strength:

Kettlebell Swing Ladders x 12-9-6 reps
Glute Bridge 3×20
 

LI Conditioning:

AMRAP 12 Minutes:
5 Push Ups
6 Ring Rows
6 Ball Slams
7 Walking Lunge Steps / leg
 

LII Conditioning:

AMRAP 12 Minutes:
5 Pull Ups
10 Push Ups
15 Front Rack Plate Walking Lunges
 

LIII Conditioning:

AMRAP 12 Minutes:
5 Strict Pull Ups
10 Push Ups
15 Front Rack Plate Walking Lunges
 
Rx: M – 45# | F – 25#
 

2 February 19

paula power snatch
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Star of Salt Fat Acid Heat, Samin Nosrat, Makes Her Grilled Artichokes Recipe (Video)
 
The Ultimate Habit Tracker Guide: Why and How to Track Your Habits
 
Avocado Toast Three Ways
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WOD

 

LI Strength:

Wall Walk + Hold
Box Jump x3-5
Hanging Leg Raise 5×5
 

LI Conditioning:

Partner WOD – AMRAP 20 Minutes:
Max Unweighted Box Step Ups
Max Calorie Row
 
-Both partners working at a time, switch as desired-
 

LII Strength:

HSPU Negatives/Partials (L3 = HSPU Practice)
Broad Box Jump x4
T2B 5×5
 

LII Conditioning:

Partner WOD – AMRAP 20 Minutes:
Max Weighted Box Step Ups (40#/20″)
Max Calorie Row
 
-Both partners working at a time, switch as desired-
 
Rx: M – 60# | F – 40#
 

1 February 19

mallory steven and nonye kipping pull ups
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Paying the Man with Josh Bridges | Ep.004 (Video)
 
The Great Paradox of Peak Performance
 
8 Awesome Paleo Thai Recipes
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WOD

 

LI Strength:

Dumbbell Floor Press x10
Sandbag Row x10
Overhead Squat Practice (PVC or Barbell)
 

LI Conditioning:

AMRAP 14 Minutes:
20 Walking Lunges
15 KB Swing
10 Ring Rows
5 Box Jumps / Step Ups
 

LII Strength:

Overhead Squat 2×8, 2×4
T2B 5×5
 

LII Conditioning:

AMRAP 14 Minutes:
30 Walking Lunges
24 KB Swing
18/12 Push Ups
6 Box Jump Overs
 
Rx: M – 24kg | F – 16kg
 

31 January 19

greggs rowing
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The JRE MMA Show #47 With Tyson Fury (Podcast)
 
Einstein’s Most Effective Life Hack Wasn’t About Productivity
 
Stress Bustin’ Beverages
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WOD

 

LI Strength:

Deadlift 5-5-5
Hanging Knee / Leg Raise 5×5
 

LI Conditioning:

3 Rounds:
15/12 Calorie Row
12 Sit Ups
9 Ball Slams
6 Burpees
 

LII Strength:

Deadlift 1×5, 5RM
T2B 5×5
 

LII Conditioning:

2 Rounds:
25/20 Calorie Row
20 Wall Balls
15 Toes to Bar
10 Burpees
 
Rx: M – 20# | F – 14#
 

30 January 19

josh k dumbbell snatch catch
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Original Strength | How to Open Your Chest with Rolling (Video)
 
What Your Microbiome Wants for Dinner
 
Warm Mushroom and Chard Salad with Bacon and Mustard Dressing
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WOD

 

LI Strength:

Dumbbell Power Snatch x5
Strict Pull Up Practice x5-8
Plank Walkout x3-4 sets
 

LI Conditioning:

AMRAP 7 Minutes:
2,4,6,…
Hang Dumbbell Power Snatches (total)
Ball Slams
 

LII Strength:

Clean + Jerk Practice
T2B 5×5
 

LII Conditioning:

AMRAP 7 Minutes:
3,6,9,…
Clean + Jerk
Toes to Bar
 
Sc: M – 115# | F – 75#
Rx: M – 135# | F – 93#