Workout of the Day
Cindy
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats…

Workout of the Day
Power Snatch
2-2-2-2-2; rest 2 min

then
5 sets
PP 3 reps; rest 20 sec
Kb Swings Unbroken 12 reps; rest 60 sec

then
Prowler Suicide…

Workout of the Day
3 Hang Squat Cleans
7 Strict T2B
10 Kb Goblet Squats 2 Pood
Run 200m
Rest 1:1…

Workout of the Day
15 Axel Deadlift 205 pounds
9 HSPU
12 Axel Deadlift 205 pounds
15 HSPU
9 Axel Deadlift 205 pounds
21 HSPU

Elements
A. Push Press
5-5-5-5-5 reps; rest 20 sec
A2. Deadlift 10 reps@60% of 1RM; …

Workout of the Day
10 sets
Row or AirDyne
30 sec @100%
30 sec Easy(50%)

 …

Maysen (MJ) Smiechowski

Born Friday 8/24/12; 12:53 PM

6.14 pounds

Congrats Coaches Shanski and John on the beautiful baby girl!

Workout of the Day
A1. Back Squat@30×1; 3 reps x 5 sets; rest 10 sec
A2. Weighted Pull Ups@21×1; 5 …

Workout of the Day
10 min AMRAP
3 Stone to Shoulder
200m Sprint…

Workout of the Day
30 Db Manmakers for time 30/20

Man Maker – db’s/hand, drop into push up with db’s, push into top of push up position, perform a 1 arm row per hand where the elbow travels much higher …

Workout of the Day
Hang Power Snatch
3-3-3-3-3; rest 2 min

then
Press
5 sets x 2 reps; rest 3 min

then
Prowler
20 sec; rest 2:40 x 5 sets…