Warm up 10:00

3x5 wall squats 

Work up to 86% of 1RM for a set of 3 back squats.

2x3 back squats @ 170#

Finish the day with bench press + pull-ups + bent over row



Warm up 10:00

3x5 wall squats

Work up to new 3 rep back squat max: 235#

5x8 back squats @ 125# - rest less than 1:00 between sets

Finish the day with some pull-ups.



Warm up 10:00

3x5 wall squats

Work up to heavy single rep max back squat: 200# pr

5 rounds no rest of...

x8 back squats @ 105#

200 meter row @ 1:56/500m


Sabreena, Jessi:

Warm up 10:00

3x5 wall squats

Sabreena - work up to heavy 5 rep back squat: 135# pr

Jessi - work up to 86% of 1RM for a set of 5 back squats @ 225#

5x8 back squats @ 60% of 5 rep effort of today with less than 1:00 of rest between each set.

x50 push-ups

x60 weighted walking lunges


Adrian, Hillary:

Warm up 10:00

Work up to 3 rep back squat:

Adrian - 225# pr

Hillary - 155# pr

12:00 amrap:

X7 goblet squats 44/35#

x7 push-ups

x7 knees to elbows





Warm up 10:00

Work up to heavy 3 rep front squat: 155# - pr

6 rounds no rest...

x6 front squats @ 115#

x12 toes to bar

x12 push-ups



Warm up 10:00

2x15 back squats @ 135#

6 rounds...

500 m row @ <1:58

3:00 rest 

*during rest period complete...

x5 back squats @ 185#

x10 weighted step-ups @ 30# dbs

x15 push-ups

10-1 bench press @ 165# + pull-up ladder 



Saturday morning turn-up:

Steve, Nic, Gary , Scott, Parinaz, Cam:

Warm up 10:00

Player 1/Player 2:

Player 1: 250 meter row @ 500m pace

Player 2: real rest

3 rounds

Player 1/Player 2:

4:00 work windows where 1 person works and the other rests.

*there was no rest between each exercise.

*when the speed of the activity slowed the players switched roles. 

1: goblet squats

2: push-ups

3: kb swings

4: pull-ups

5: ball slams

Rest 2:00 after the circuit, and then complete a wall sit to failure.

*penalty for not actually getting to failure: x50 burpees.


Jordan, Jake:

Warm up 10:00

5x5 dead lifts @ 135#, and...

Jordan worked up to a heavy 1 rep dead lift: 400# - pr

Jake worked up to 2x2 dead lifts @ 92%, and a set of 2 dead lifts @ 96% - 295#

They finished the day with some pull-ups and push-ups.


Jon, Dan:

Warm up 10:00

Start the day with more than 40 pull-ups

4 rounds...

2:00 ski @ moderate pace

3:00 compromised rest window: 

x15 push-ups + x30 yards weighted bear crawls

Ladder 10-1 of...

Heavy kb swings + knees to elbows


Brook, Keith, Nic, Jordan, Steve, Chase:

Warm up 5:00-10:00

Some wall squats, and other things to warm up with…

Brook worked up to a heavy 1 rep dead lift: 330# - pr, and just missed 340.

Keith worked up to 2 x 5 sets of dead lifts: 285, 295# - pr

Nic worked up to heavy 1 rep dead lift: 455# - pr

Steve worked up to heavy dead lift: 485, and missed 525, and 515 just barely. 

Chase worked up to heavy 5 rep dead lift: 405# - pr

After all this, everyone did some sort of something.



Warm up 10:00

3x5 wall squats

3x 1-4 push-up + pull-up ladder


x7 bench press @ 95#

x7 pull-ups

x7 dead lifts @ 115#

x75 push-ups + 10:00 row


Jordan, Jessi, Paul, Jake:

Warm up 10:00

x30 pull-ups

3x5 wall squats

3x5 light dead lifts


x5 dead lifts @ last week's 10 rep effort

x15 box jumps @ 18"/24"

x15 pull-ups

x15 sumo dead lift high pulls @ 35#/44# kb

Finish the day with some other shit.



Warm up 5:00


x5 bent over row @ 135#

x3 dips

x1 rip pull-up 

Every minute on the minute for 12 minutes complete:

 1 power clean @ 115#

3 push press 

3 burpee pull-ups

10:00 row at moderate pace



Warm up 10:00

3x5 wall squats

Work up to heavy 3 rep back squat: 180# - new personal best

5x5 back squats @ 135# - rest accordingly

Some pull-ups and lunges, and sit-ups



Warm up 10:00

3x5 wall squats 

3x10 goblet squats

Work up to heavy 5 rep back squat: 335#

Every 3:00 complete:

x2 back squats

100 meter sprint on rower

10 rounds

Finish the day with some pull-ups



Warm up 1:00:00 track work out, and also,

3x5 wall squats

3x10 goblet squats

Work up to 3 rep back squat @ 330#, rest 5:00...

x7 back squats @ 330#

2x15 back squats @ 165#

…and then do some other stuff.


Mike, Parinaz, Brant, Ben, Jordan, Austin, Sabreena, Keith, Matt:

Warm up 10:00

3x5 wall squats

3x5 pull-ups

I gave a super sweet Halloween week workout; nobody was impressed, excited, or more than excite, but were mostly confused and angry:

4x1 @ 90+% of max

3x2 @ 85+% of max

2x3 @ 80+% of max

x5 @ 75+% of max

x10 @ 70+% of max

x20 @ 65+% of max

These were the options for the workouts, and they could have chosen from these exercises:

Back squat

Front squat

Strict press

Bench press

Dead lift

Mike: x10 front squats @ 225#

Parinaz: x10 back squats @ 135#

Brant: x10 dead lifts @ 145#

Ben: x10 dead lifts @ 205#

Jordan: x17 dead lifts @ 285# - a tad aggressive 

Austin: x20 dead lifts @ 225#

Sabreena: 4 x 1 dead lifts @ 155-185# (new personal best)

Keith: x10 dead lifts @ 265#

Matt: x10 back squats @ 210#

Following this, everyone got to chose 2 exercises and complete a ladder from 15-12-9-6-3 and then that was all that happened. Some chose aggressive shit, and some did not. Cool story.



3x5 wall squats

3x5 pull-ups

5x5 dead lifts @ 115#

5x3 dead lifts @ 145#

x2 dead lifts @ 175#

x2 dead lifts @ 195#

x2 dead lifts @ 205#

x4 dead lifts @ 205#

x10 dead lifts @ 205# - new personal best 10 rep. 



Mike, Shal, Sabreena, Keith, Brook, Ali, Steve, Nic, Ben, Joran:

Warm up 10:00

3x5 wall squats

3x10 goblet squats

5x5 light dead lift

2x3 medium dead lift

1x2 @ 75% of 2 rep

4-6x1 dead lifts working up to heavy single rep max (03-12% above 2 rep max):

Mike: 425# - personal best

Shal: 200# - personal best

Sabreena: 175# - personal best

Keith: 315# - personal best

Brook: - 325# - personal best

Ali: 225#

Steve: 495#

Nic: 420# - personal best

Ben: 255# - personal best

Joran: 400# - personal best

Following the workout do some stretching, or standing, or some sort of something. 


Jordan, Mike, Sabreena, Shalyn, Keith:

Warm up 10:00

x30+ pull-ups/muscle ups/chest to bar pull-ups

Work up to heavy 2 rep max dead lift:

*working within 2-8% above 3 rep max from last week...

Jordan: 365#

Mike: 385#

Sabreena: 150#

Shalyn: 180#

Keith: 285#

*all of these numbers are higher than previous 1RM's. Go team!

x55 strict overhead press @ some sort of bar + weight.


Paul, Jake, Devon, Jessi, Erin:

Warm up 10:00

+ x30 pull-ups 

*do some number of pull-ups over 30.

Do some warm up dead lift sets.

x5 dead lifts @ bodyweight - 150% of bodyweight

:40 plank on elbows

:30 rest

8 rounds

Ladder from 10-1 of strict overhead press @ 40% of bodyweight

*in between each step of the ladder complete 5 heavy ball slams

Cooldown: finish the day with some more pull-ups.


Austin, Mike, Oleg, jordan, Tim:

Warm up 10:00

x50 push-ups

x30 pull-ups

x15 bench press @ 115-135#

x6 bent over row @ dbs 20-30#

x6 curl

x6 bent over row

x6 curl

x6 strict press

xpush-ups to failure on dbs

3:00 rest

7:00 burpees, or 7:00 burpee-pull-ups

Mike - 115 burpees

Oleg - 119 burpees

Austin - 65 burpee pull-ups @ 8' bar

Jordan- 50 burpee pull-ups @ 8' bar

Tim - 62 burpees


Ben, Nic, Shalyn, Melissa, Oleg, Jordan, Keith:

Warm up 10:00

Freestyle some push-ups + pull-ups + muscle-ups

Warm up with some dead lifts progressing to 85% of 3 RM dead lift.


11 rounds no rest...

x5 toes to bar

x3 weighted burpees (15-30# dbs)

x1 dead lift @ 85% of 3RM dead lift 

Freestyle some dips + rope climbs + pull-ups + bent over row, and what have you. 



Warm up: 

4 x 60 meter grass run


Dynamic stretch


3 x 10 meter 3-point starts

3 x 10 meter block starts

3 x 60 meter sprints 

1 x 400 meter jog


This is Shady, he is my sister's dog, he has three legs, and likes to bring the noise. He helped me out staying on track today. 

Track has become the thing I do with a large portion of my time. I am not sure exactly what draws me towards the damn sport, but I sure do love it. The most important aspect, for me, is the complexity of what to the naked eye seems to be so simple. The objective will always to pursue a faster time, but the older I get, and the more exposure i have with the sport, I genuinely just want tot get out and sprint. Starting at 28, and now in my 30's I have no objective but to have fun and explore my physical ability. Hours of time have been spent warming up, cooling down, gaining weight, gaining strength, sleeping, eating, icing, the list really goes on and on; all to just run a straight, or a half of a lap on a track. Here is to another 10 months of training!

A couple hours later at the gym:

@ 145# every :90 complete:

x2 hang clean 

x2 front squat

x2 push press

x2 box jump

Work up to 65% of back squat max, and then...

5x5 back squat @ 265# - resting 2:00 between sets

Every minute on the minute for 7 rounds...

x5 bent over row @ 115#

x5 strict pull-up


Chase, Melissa:

Warm up 10:00

3 x 1-5 pull-up ladder (weighted if possible)

Complex: 5 reps each/5 rounds total @ 55-95#

Dead lift

Bent over row

Hang clean

Strict press

Front squat push press

*rest 1:00-2:00 between complexes 

Over 8 sets, work up to heavy 5-rep bent over row:

Chase - 200#

Melissa - 105#

7:00 movement of some stuff:



Kb snatches

Russian twists


*do randomized times, sets straight for 7:00



Paul, Jordan, Jeremy, Jake, Jessi:

Warm up 10:00

3x5 wall squats

2 x 1-5 pull-up ladder (weighted if possible)

2x5 dead lifts  @ light weight

Complete every 1:00 on the minute for 10:00...

x5 dead lifts @ bodyweight +

x10 push-ups


1:00 work stations/:30 rest periods


Box jumps

Push press @ dbs

Straight leg dead lifts @ kb

Jumping pull-ups

Kb swings

Ball slams

Russian twist @ ball



x20 dead lifts @ weight used for the warm up sets. 


^ Jake rounding out a solid comment, "you mother fucker." ^