MONDAY 130930

Back Squat
3-3-3-3-3-3+

For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster
Pull-ups
Knees to elbows

TUESDAY 130924

Shoulder Press
5-5-5

For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes-to-bar
185 pound Overhead squat, 10 reps
20 GHD sit-ups

Post your time

MONDAY 130923

Back Squat
Warm-up 5-5-5
5-5-5



Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

THURSDAY 130919

Bench Press
5-5-3-5-5-MAX Rep
40% 50% 60% 65% 75% 85% of your 1RM

"Holleyman"
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

Puppies (three men team)
30 rounds for time of
9 Wall ball shots, 16 pound ball
9 Elevated push-ups
45 pound thruster, 9 reps (use 45lb bar)

TUESDAY 130917

Deadlift
1-1-1-1-1-1-1


"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

MONDAY 130916

Back Squat
1-1-1-1-1-1-1
King: 265lb
Jackson: 215lb
Efferson: 195lb
Palma:165lb
Riser:165lb
Alatorre: 135lb


For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

FRIDAY 130913

911 memorial rope climb
12 years ago this week Sept 11th. We Will Never Forget. Still remember the smoke in the sky. Saying lots of prayers for families who lost lives.
8A G35 is hosting an event to remember the lives lost on September 11, 2013
As a group we will climb total of 2,730 ft of rope, height of both twin towers.

WTC #1: 1,368 ft (417.0 m)
WTC #2: 1,362 ft (415.0 m)

Come join us at Seoul American Elementary School Gym 0600-0700