Rest Day

Rest Day

Throwback: Monday 070813

50-40-30-20-10 rep rounds of:

L Pull-ups
Double Unders
Glute Ham Sit-ups
Back Extensions

5 Mile Run

5 Mile Run

'Bear'bell Work

Work proper form for:

Squat Cleans
Power Cleans
Hang Snatch
Power Snatch
Overhead Squats

Then.. The Bear...

5 Rds of 7 UNBROKEN Reps of:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Rest as needed between rounds

Rest Day

Rest Day

2 Part WOD

Shoulder Press 5x5 @ 135
Push Press 5x5 @ 155

Then complete as many rounds in 20 minutes of:
15 Sumo Deadlift High Pulls
15 GHD Sit-ups

Gipper: 8 Rds as RX'd


1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

Gipper: 47:30 as RX'd

5 Mile Run

5 Mile Run

Rest Days

Rest Days

Have Fun

Have fun with shoulder press, GHDs, jump rope, dumbell presses

Strength Day

5x5 of Flat Bench & Deadlifts

Gipper: Bench:205 Deadlift:295

Row 5k

5K Row For Time

Gipper: 19:12 as RX'd

Nancy's Bike

5 Rounds For Time:
30 Calorie Assault Bike
15 Overhead Squats #95/#65

Gipper: 13:21 as RX'd

Rest Day

Rest Day

Squat Cleans & Pullups

Complete as many rounds in 20 minutes of:

12 Reps of Hang Squat Cleans 65 pounds

7 Pullups

Gipper: 13 Rds as RX'd

Bench Day

Flat Bench Press 5x5


2 Mile Run

Check out this 2007 Journal Article on Pose Running

The Basics of Pose Running Techniques

Oh My Back!

Five rounds for time of:
1000 meter row
25 GHDs
25 Back Extensions

Gipper: 35:55 as RX'd

Shoulder Work

At Your Own Pace:
Shoulder Presses
Shoulder Shrugs


Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

Gipper: 12 rds as RX'd

Rest Day

Rest Day


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Gipper as Rx'd:
R1: 4:44; R2: 4:55; R3: 5:31; R4: 5:36; R5: 5:19


Reps = 21-15-9 of:
135 Pound Power Cleans
Ring Dips

Time to beat: 7:37 as RX'd