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.

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."