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.

Max Effort Close Grip

W.O.D.

--

13, 12, 11, 10, 9, 8 ...... 1

Partner Workout - You go, I go

DB Man Makers

"I hated every minute of training, but I said,

"Don't quit. Suffer now and

live the rest of your life as a champion."

~ Ali

Training Article

Click here to read Nate Green's

"Defranco's Training Rules for Washed-up Meatheads."

Max Effort Deadlift

W.O.D.

--

33 Burpees in 1:30

If You Fail To Complete Add :15, Rest and Retry

3 Retries Max

Rest

KB Heavy Side Bends

"Leadership and learning are indispensable to each other."

~ John Kennedy

Training Article

Click here to read "Getting Schooled Westside Style."

An account of a average lifter going to Westside Barbell.

Max Effort Chin-ups x 3

W.O.D.

--

5 Overhead Squats @ BW

400 Meter Run

3 Rounds

"People happy in love have an air of intensity."

~ Stendal

Training Article

Click here to read "Shut the Hell Up and Listen"

an old but great article by Dave Tate.

Dynamic Effort Vertical Jumps

W.O.D.

--

10 Deadlifts

10 Power Cleans

10 Jerks

AMRAP 7:00

"To be humble to superiors is duty,

to equals courtesy, to inferiors nobleness."

~ Benjamin Franklin

Weight Loss and Strength Article

Click here to read about a 10-week weight loss experiment

with Coach Shelby Starnes using Wendler's 5/3/1 program

Max Effort Bench Press

W.O.D.

--

AMRAP 10:00

5 R/L KB Cleans

5 R/L KB Jerks

5 R/L KB Overhead Squats

Rest

100 Pushups

"Human beings just weren't built to run slowly in a

straight line for prolonged periods of time."

~ Matt Pack

Training Article

Click here to read a great article by Matt Pack

"Fat Loss for Dummies, Part 2: The Lost Art of Intensity."

Max Effort Floor Press

W.O.D.

--

150 Swings

Rest

Heavy TGU's

"You see in life, lots of people know what to do, but few people

actually do what they know. Knowing is not enough!

You must take action!

~ Tony Robbins

Inspirational Video

Click here to watch a video by Tony Robbins.

Create the life you want right now.