Workout of the Day

1106, 2017

I hope everyone had a great weekend.  We have been building strength in those legs the last couple months, I am excited to see how it translates into our workouts.  See you tomorrow

A) 2 Min Row/Assault


4 Min AMRAP in partner’s

20 sec empty barbell thruster 45/33

20 sec goblet squat hold

20 sec supinated bar hang

finish with 1 min jog

B) Every 2 min x 8 sets complete

Full Clean+Split Jerk+Split Jerk

C) “The Giving Tree”

12 Min AMRAP

5 Ring Muscle Ups (scale to Bar MU o 5r C2B/kip Pull/Ring Row and 5 Ring Dips

10 Front Squats 165/113

35 Double Under’s (if these take more then one min cut reps and move on then notate on board)

906, 2017

Fun to see those row’s today.  Big shout out to Ben S hitting a 1:26 500m row this morning!  See you guys tomorrow


“The St Ides”

You choose when to complete each movement but All reps of each movement once started must be completed except the run which can be broken up how ever you like

1 Mile Run

40 Dumbell Thrusters 50/35

40 Toes 2 Bar

40 Burpee’s to 6′

40 Box Jump up and over 24/20

806, 2017

For those of you not on social media, Gunnar Ward finally came at 1:12am Tuesday morning!


8.6 pounds and almost 22 inches long, I am praying to the gods that there will finally be a 6 foot Ward!  Lindsay was unbelievable throughout the entire 18 hours of contractions and 4 hours on the delivery table, I was blown away by how much grit that young lady has.  There was a huge 38 North contingent in the delivery room.  Jessica R was right by our side and I am campaigning hard for Kristen S and Coach Jordan to take RN’s of the year in the great state of California.  Thanks for all of your texts and messages they were all appreciated.  A big thanks to Coach Leanne for picking up the slack while I was away.  I heard you guys crushed the Back Squat Monday with around 30 PR’s!  I am looking forward to getting back in tomorrow to coach and seeing all of you.

A) Coaches Choice Warm-up

Every 2 Min x 6 sets(3 each) Rotate between these two movements

B1) 30 sec wide-grip tempo kipping pull ups with 4 sec to bottom position (scale to ring rows with same tempo)

B2) 30 Sec Ring Dip lock out (lock out at top of ring dip and hold) try for UB but do what you can within that 30 sec.  Scale to lock out on box dip

C) 5 Min EMOM

2 Pressing Snatch Balance

2 Min Rest

5 Min EMOM

2 Snatch Balance

D) Every 7 Min x 3 Sets

500m Row

Post high eights on balance’s and Post all 3 sets on board

706, 2017

A) Active warm up

2 Min Row/Assault then 4 min AMRAP

20 Sec Goblet Squat Hold

20 Sec Light dumbell or body weight Bulgarian split squat (use metal benches to incline opposite foot and switch legs every other round

20 Sec Walk and kick opposite hand opposite foot

1 Min Jog

B)Warm up light to 60% don’t waste energy then

Front Squat

Every 2:30

1×5@ 60%


1×1 @90%

Every 3:30


1×1 @5-10 pounds over last PR

1×1@+10 pounds from last lift

1×1@whatever you are feeling!

C) “Tropic Thunder”

2 Rounds

3 Min to Run 200 then ME Front Rack Barbell Box Step Ups to 20′

1:00 min Rest

3 Min to Run 200 then ME Dumbell Push Press 45/30 (grab 50/35 if available)

1 Min Rest


4 Min to accumulate time in Plank

Post each score separate and how long you stayed in Plank Position within that 4 min

606, 2017

A) Warm-Up Coaches Choice

Every 1:30 x 10 set’s (5 of each).  Rotate back and forth between movements each set

B1) 4 Strict Deficit Handstand Push-Ups

B2) 2-6 Ring Muscle Ups (scale to strict pull/ring row and ring dip) *no kip

C) “Dr. Strangelove”

20 Min EMOM 30 sec max effort each movement

1st- Kettle Swings

2nd-Assault fo Cal

3rd- Wallballs 20/14

4th- Row for Cal

506, 2017

This will be short and sweet the next couple days.  Hope you all Pr’s today!

A) Warm up Coaches Choice

B) Every 1:30 x 10 sets

Halt Clean Deadlift+Clean Pull(drop)+Clean Hi-pull+Hang Full Clean

C) “The Contraction”

12 Min AMRAP

6 Power Clean 165/103

12 Burpee’s tp 6′ Target (both hands)

24 Double Unders