Monday : CF = Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps EI = 2 Rounds of: 1 min on 3 min off, 1 min on 3 min off, 1 min on 3 min off.  N...

Monday CF = 21, 15, 9 reps of: Hang Power Cleans 95 lbs Burpees EI = 120:60 x 6 = 2 min on 1 minute off x 6 Tuesday CF = Overhead sq...

Monday CF = 30 Squat Clean and Jerks (155 pounds for men, 105 pounds for women) EI = Run 2 miles; 20:10 until completion. 20 seconds on, ...

MONDAY Seven rounds for time of: 10 Wallball shots, 20 pound ball 10 Pull-ups EI = Tabata Sprints: 20:10 x 8 rounds, 20 seconds on 10 s...

Monday, October 18, 2010 CF = "Tabata This!" Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minu...

Monday, September 13, 2010 S: Squat, Bench, Snatch Tuesday, September 14, 2010 X: 15-12-9 of Thrusters/Pullups Wednesday, September 15...

Monday, September 6, 2010 S: Squat, Bench, Clean EI: 12x1 minute intervals, Rest 30sec between intervals. Hold maximal distance possible o...

Monday, August 30, 2010 5 Rounds, 30sec on, 20sec off: Move from one exercise to the other in this order. Double Unders GHD Sit ups Push...

Since I'm training to run a half-marathon on October 30th, and I want to eventually run the Pike's Peak Marathon, I've created ...

Monday, August 23, 2010 Starting Strength: Squat, Press, Clean Then, 3+ Hours Later: Run: 10x 30sec Hill Sprints, All out Efforts. 30sec...