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Tag → Pull-ups

Wednesday 06/03/15 Posted by admin on June 2, 2015 • No comments

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


Thursday 05/07/15 Posted by admin on May 6, 2015 • No comments

A. Warm-Up:
50 Russian KB Swings
20 Wall-Balls (Heavy)

B. OTM for 10:00
1 Clean @ 50%

C. “Fran”
Thrusters 95m/65w


Saturday 04/25/15 Posted by admin on April 24, 2015 • No comments

In Teams of 2:

AMRAP 14:00
10 OH Plate Lunges
20 Russian Twists
400m run together with plate
-One person working at a time, equal work

-rest 3:00

AMRAP  8:00
5 G2OH w/Plate
10 Partner Sit-Ups
5 Pull-ups

Grapevine Middle School Track
10:00 on 5:00 off x4
-for max distance



Friday 04/17/15 Posted by admin on April 16, 2015 • No comments

A. Warm-Up:
:30 HS Hold (belly to wall)
:30 Thoracic Spine Stretch on Box
10 Banded Good Mornings
10 Monster Walks

B. “Bell”
3 rounds for time of:
21 Deadlifts 185m/135w
15 Pull-ups
9  Front Squats 185m/135w


Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

Monday 04/13/15 Posted by admin on April 12, 2015 • No comments

A. 20:00 to complete, 6 sets:
1 Power Clean + 1 Front Squat + 1 Jerk
-add weight each set

B. For Time:
30 Pistols
40 Pull-Ups
50 Air Squats



Thursday 02/19/15 Posted by admin on February 18, 2015 • No comments

A. Kipping Pull-Up Skills and Drills

B. Push Press + 1/2 Press x 10 sets
-add 5lbs from 2/6

C. OTM for 10:00
5-8 Pull-ups
*Scale up: Chest to Bar


Throw Back Thursday. Who’s this guy???

Wednesday 12/31/14 Posted by admin on December 30, 2014 • No comments

Last work-out of 2014!!!

Great read: Getting Ready for Resolution

“Take what you’ve got and focus it like a laser on your greatest opportunity. It might be a weakness to address, a brand new skill to acquire, whatever. Push hard and move the biggest needle forward first.  There’s no better way to start.”


“New Years Eva”

5 rounds for time of:
Run 800 meters
30 KB Swings 72m/53w
30 Pull-ups

-45:00 cut-off, scale weight/reps/runs accordingly (Speak to your coach).