5/16/17 Workouts & News

Logging your workouts is important. You should log weights used,

movements done and how they felt. Logging helps in a number of ways.

1. Keeps you accountable

2. Tracks your progress

3. Helps you know when to increase your weights

4. Helps you scale (by knowing what you did in

a similar workout before and how it felt)


Use a notebook or the app MYWOD is a popular choice for apps.



2 minutes to find max rep of unbroken Chin ups (not pull ups)

-rest 2-

Every Minute on the Minute for 10 minutes

75% of Max UB CHIN Ups


***No more than 6 pull ups in a minute

May use bands to scale, but the band needs to be light enough

that you can't get more than 10 reps for the max portion




As Many Rounds As Possible in 16 minutes

10 barbell thrusters (95/65)

10 toes to bar

200 meter run






1 Minute at each station for 5 Rounds

Dumbbell Floor Press

Dumbbell Step Ups

TRX Rows

Hollow Hold




Group Mobility

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