Relson Gracie Seminar

Power Clean 1 x 3

Speed Deadlift 2 x 10 @ 40% 1RM

Tabata KB Squat Thrusters (50m,20f)

"The lust for power, for dominating others,

inflames the heart more than any other passion."

~ Publius Tacitus

Motivational Article

A Fast Company article "Leadership"

Bench Press 225 Max Reps

Clapping Pushups 1 x Max

Chinups 2 x Max

Weighted Abs

"What stands in the way becomes the way."

~ Unknown

Training Article

TMuscle.com bring you "The Testosterone Toolbox."

100 Burpees

"Excuses are the tools with which persons with no purpose in

view build for themselves great monuments of nothing."

~ Steven Grayhm

Training Video

Dave Tate's Uncensored Bench Press Cure

Back Squat 3 x 5

Heavy Barbell Lunges 5 x 5

"You're only here for a little while,

might as well make it count."

~ Unknown

Training Video

Steve's Club visits The Underground, Part 2.

Maximum Effort Bench Press

Skull Crusher 4 x 3 - 6

Chinups 1 x max

50 Push Press @ 95m, 55f

"Because being weak and scrawny sucks in all aspects."

~ Dustin Kuhl

Training Article

Elite FTS's "50 Reasons: Why"

Back Squat 1 x 5

Deadlift 3 x 5

"I am still looking for the modern equivalent of those

Quakers who ran successful businesses,

made money because they offered

honest products and treated their people

decently ... This business creed,

sadly, seems long forgotten."

~ Anita Roddick

Training Video

CrossFit Coaches Prep Course

Close Grip Bench 3 x 3- 6

Max Rep Various Pushups x 4

50 Burpees

"A man's action is only a picture book of his creed."

~ Arthur Helps

Training Article

Click here to read "Unconventional Workout - Triceps"

2K Row

"I will train with fire in my eyes."

~ Part of The Underground Creed

Training Video

Click here to watch Lauren Plumey at the Hybrid Challenge

Max Rep Back Squat

Heavy Good Mornings x 30

(break up as needed)

"The close minds out there hear what they want to hear."

~ Paul Chek

Training Article

Click here to read "Sucker Punch: Paul Chek"

Bench Press 3 x 3 - 6

Chin-ups 3 x Max

(Adjust width of grips)

DB Rows 3 x 6 - 10

Barbell Curls 4 x 6 - 10

Max Rep Close Grip Pushups

"I understand that this is a battle, I am here to dominate, nothing less. Sitting down ... lying down ... these are not options."

~ Part of the Underground Creed

Training Video:

"Pay It Forward" Steve's Club visits The Underground.

Overhead Squat 7 x 2

Push Press 5 x 3

AMRAP 5:00

5 Pullups

10 Dips

"There would be no passion in this world if

we never had to fight for what we love."

~ Susie Switzer

Training Article

Click here to read "Free Time" an uncensored great read by Dave Tate.

50 Sandbag Turkish Get-ups

"The hard work harder, the strong grow stronger,

and when they come together they form a bond."

~ Unknown

Training Article

Click here to sign up for the "The Narberth CF Run."

Max Effort Back Squat

Deadlift 1 x 5

Barbell Bulgarian Split Squat 3 x 8 - 12 R/L

Weighted Abs

"You will always have 1,000 reasons to quit on life."

~ Unknown

Training Article

Click here to read "National Teach a Kid to Lift Month."

Tabata Barbell Squat Thruster

Tabata Barbell Hang Cleans

"Effort only fully releases its reward

after a person refuses to quit."

~ Napoleon Hill

Training Article

Click here to read "6 Months In: Pregnancy and Training."

Max Effort Close Grip

Barbell Push-ups (weighted vest or chains) 2 x Max

Superset 3 x 8 - 12

Chest Supported Rows & Face Pulls

AMRAP 7:00

2 R/L Heavy KB Push Presses

5 Chinups

"I feel like I'm improving each and every time I'm out here."

~ 46 year old, Randy "The Natural" Couture

Training Article

Click here to read "EliteFTS's Board Pressing Guide."

Max Effort Incline Press

Skull Crushers 4 x 3 - 6

W.O.D.

--

100 Ring Pushup Workout

"Effort only fully releases its reward after a person refuses to quit."

~ Napoleon Hill

Training Articles

Click here to read the "100 Pushup Workout."

Max Effort Rack Pulls

Reverse Barbell Lunges 3 x 8 - 10

GHR's x 30

"God places the heaviest burden on those who can carry its weight."

~ Reggie White

Training Article

Click here to read "No Prowler? No Problem!"

Repetition Dumbbell Floor Press x 3

W.O.D.

--

5 Rounds

7 Power Snatches

7 Snatch Balances

7 Overhead Squats

(Not For Time)

"Unbeing dead isn't being alive."

~ E.E. Cummings

Health Article

Click here to read "Is bottled water safer than tap water?"

Breathing Back Squat

1 x 20

Use 10rm

Rest As Needed, It Might Take Awhile

W.O.D.

--

Treadmill Sprints (Use Incline)

:10 On

:20 Off

7 Rounds

"I look forward to proving something to myself and others."

~ Eric Lindros

Training Article

Click here to read the "Evolution of Zach Even - Esh"

Max Effort Press

W.O.D.

--

100 Push Press (95m, 65f)

Rest

50 L/R Sprinter Situps

"A positive attitude may not solve all your problems, but it

will annoy enough people to make it worth the effort."

~ Herm Albright

Training Article

Click here to read about Dave Camarillo's Guerrilla Jiu-jitsu.