Workout of the Day

Wednesday 06/03/15

A. Press 3-3-3-3-3
-add weight each set if possible
-take out of rack

B. Deadlift 10-10-10
55-60% of 1RM

C. For Max Reps:
Strict Pronated Pull-Ups
-rest :90
Strict Mix Grip Pull-Ups
-rest :90
Strict Supinated Pull-Ups


Grapevine Middle School, 6am
4x400m run
-every 100m complete 5 burpees and 10 air squats
-rest as needed between runs


Workout of the Day

Friday 05/22/15

Don’t forget tomorrow is our 6th Annual Memorial Day Murph! Heats start at 8am and sign-up is on the board!

Memorial Day Schedule
Saturday: Memorial Day Murph and Brunch, all are welcome!
Sunday: Open Gym 10am-Noon
Monday: Open Gym 7am-11am


A. Press + 1/2 Press x 10
-add weight from 4/28

B. 3 Intervals:
350m Row
10 Power Snatches 135m/95w


Workout of the Day

Friday 04/10/15

A. Every :90 x 10
Press + 1/2 Press
-add weight from 3/24

B. AMRAP 6:00
8 KB Swings 70m/53w
30 Double Unders

-rest 4:00

AMRAP 8:00
3 Power Clean and Jerk 135m/95w
3 Toes to Bar
6 Power Clean and Jerk
6 Toes to Bar
9 Power Clean and Jerk
9 Toes to Bar
…+3 each time until the 8:00 is up

-score =total reps for each AMRAP