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Congrats to my little bro and Emmy. It was one hell of a party. 

Warm-up:

          :20 hand stand hold/ 8 hanging shrugs/ 10 tuck jumps x 2


Skill:

           hspu

Strength:

        c2b pull-ups: 3xME or 3x5 dead hang if you cant do c2b

        then

        S.A. kb row: 4x10

WOD:

         10 amrap

         6 hspu (45/25 no mat)

         10 ttb

         30 D.U.

Read more: monday 8.26.13
 

“friday 8.23.13”581927 663089367005 68775088 n
















I am extremely excited for this weekend. I get to golf with my best friends today, drink all day Saturday,

and sleep in Sunday! Oh ya and the Monaco clan will be officially welcoming Emmy to the family. See everyone

Monday.


Warm-up:

          15 banded good mornings/ 10 broad jumps/ 10 superman/ 15 hollow rocks x 2

Skill:

           dl/kb swing

Strength:

        deadlift: 1rm

WOD:

         6 amrap

         ME kb swings (70/53)

         3 burpees everytime you stop


Read more: friday 8.23.13
 

“thursday 8.22.13”

Terrible quality but still funny!

 

 

Warm-up:

          20 burpees

Skill:

           ttb

Strength:

        bench press: 4rm

        ttb: 4x12

WOD:

         12 amrap

         200m run

         15 push-ups

         5 burpees

Read more: thursday 8.22.13
 

“wednesday 8.21.13”

So as you all may or may not know last Friday ended a 8 week squat cycle. Many of you crushed old PR’S by 20+ pounds. I am so excited as a coach that almost everyone got some serious results from the past 8 weeks. The PR board is completely covered.

This week begins a 4 week squat cycle that will include extra Olympic lifting. If you are looking to increase your squat and oly movements make sure to do the extra work programmed in the comments section. I will also program extra conditioning for those training for a comp or just trying to be more Fit.

Warm-up:

          10 squats 10 tuck jumps 200m runx2

Skill:

           hang squat clean

Strength:

        hang squat clean: 3rm tng 

WOD:

4 rounds        

(1:15 min on 1:15 min off)

4 h sq.cleans 80% 3rm

ME box jumps (24/20)

Read more: wednesday 8.21.13
 

“tuesday 8.20.13”


Warm-up:

Push jerk

   

Skill:

          push jerk

Strength:


push jerk:1rm

Dead hang pull-up: 3 xME


        

WOD:

        12 amrap

        40 pull-Ups  

        20 hand stand push-ups   

        400m run 

Read more: tuesday 8.20.13
 

“8.19.13”

Warm-up:

          dynamic

Skill:

           ohs

Strength:

        back squat: 10x3 65%

WOD:

         5 rnds

         5 ohs (185/125)

         10 burpees

Read more: Monday 8.19.13
 

“friday 8.16.13”

 mobility

Warm-up:

          2 wall walks/ 5 clapping push-ups/ 200 m runx2

Skill:

           bent rows

Strength:

        bb shoulder press: 3rm

        bb bent row: 4x10

WOD:

         15 amrap

         200m run 

         7 s2oh (155/105)

         10 push-ups

Read more: friday 8.16.13
 

“thursday 8.15.13”

squat mobility

Front rack mobility

Warm-up:

          10 squats/ 10 jump squats/ 10 burpeesx2

Skill:

           wall ball

Strength:

        front squat: 1rm

WOD:

          100 double unders

         100 wall balls

          100 double unders

Read more: thursday 8.15.13
 

“wednesday 8.14.13”

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Warm-up:

          dynamic

Skill:

           rkb/kb swings

Strength:

        12 otm

        ME L-Sits

        ME rkb/kb swings (70/53)

WOD:

         4x400m run

Read more: wednesday 8.14.13
 

“tuesday 8.13.13”

 Warm-up:

          10 vert jumps/ bear crawl/10 hanging shrugsx2

Skill:

           squat clean/ power clean

Strength:

        clean: 1 rm

WOD:

         10 otm

         1 power clean + 1 squat clean start at 75% work up slowly

Read more: tuesday 8.13.13
 

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