8/1/14: Friday: 31 Heroes is Here Tomorrow. First Heat goes at 9:30am. Please get here and warm up properly on your own.

Strength: 20 Rep Back Squat: Week 1/ Day 2

1×20 @ (5RM*90%)-55lbs
1×20 @ ((1RM*85%)*90%)-55lbs
1×20 @ 5lbs more than you did on Tuesday. (This one is much easier)

In 5 Minutes: 15-12-9
Row For Calories

Then – 3 Minute Rest

5 Minute AMRAP
8 – Deadlifts (225/155)
10 – Box Jumps (24/20″)

Then – 3 Minute Rest

5 Minute AMRAP

ME Wall Balls (20/16)

*You will have 3 Separate scores.

7/31/14: Thursday: OLY Club at 6:30pm

Stengrth: Power Clean + Push Jerk

3×1@75%, 2×1@80%


30′ – Handstand Walk
10 – Ring Dips
10 – Strict Press (75/55)



7/30/14: Wednesday: Fundamentals at 6:30pm




Strength: Snatch

1×3@60%, 1×3@65%, 1×2@70%, 1×2@75%, 3×2@80%


Snatch Pulls: 2×3@100%, 2×3@105%



WOD: 15 Minute EMOM

Minute 1: 5-Heaving Snatch Balances @70-75%

Minute 2:  :50 Second Elbow Front Plank Hold

Minute 3: ME Lateral Bar Burpees

*Score is total # of Burpees



7/29/14: Tuesday: OLY Club at 6:30pm




Strength: 1×20 Back Squat.

*Programming note:  We will be beginning our new squat cycle today. It will be a six week cycle where will be performing one set of 20 reps on each squat day.  We will continue to squat on Mondays and Thursdays (This week will be Tuesday and Friday).  This cycle will be working off of your 5RM squat that we found last week.  We can also use your 1RM if you missed the 5RM. Please see the included spreadsheet to calculate your weights for this cycle.   Use the 5RM sheet if you know your 5RM or the 1RM sheet if that is all you have.  Please note the tabs at the bottom of the spreadsheet.


(The long math on this is Use: Week 1 Day 1  ((1RM*85%)*90%-60lbs)


Go ahead and get mentally prepared for the next six weeks of squatting.

Excerpt from Body Building.com

Chances are that a lot of you have heard of the 20-rep squat program at some point along the line. It is an old-school approach to putting on size that was common a few decades ago when men were men and drugs were unavailable. You do one set of 20 reps of the squat, plus a few other exercises.

Every successive training session you add 5-10 lbs to your squat weight. It has been touted as one of the most effective programs ever designed for adding muscular size and strength in a short period of time, and with good reason; it works!

High rep squats work wonders for building muscular bulk and strength, not just for the legs, but for the entire body. The program is ridiculously simple to follow, brutally hard to do, and extremely productive. It’s so productive, in fact, that I have never ever heard of anyone who did a version of this program correctly and didn’t gain size and strength.

Whenever I have a client who wants to get big in as little time as possible, this is where we begin. I am going to outline a 6-week program that has put slabs of muscle on everyone who has ever followed it. It is time to stop living in Tiny Town. This is your ticket to Hugeville.

Before discussing the actual program, you must understand the psychology of 20-rep squatting. You can’t just go to the gym, put some plates on the bar, start squatting and hope for the best. This program is as much about focus and mental toughness as it is physical exercise – probably more.

You have to be mentally prepared or you will not make it. Pain and fear will be there with you, tempting you to stop, telling you to give up. Your body will be screaming for you to listen to them, and the little voice in your head will be begging you to do cease and desist. Tell them to shut up. You’ve got some growing to do!

Squatting a heavy weight for 20 reps will not feel natural for your body. It will hurt. You will feel dizzy and light-headed. You will probably want to vomit. Go ahead. Your body may decide to completely shut down and leave you in the bottom of a squat, unable to rise. Obviously, safety is of primary concern.

DO NOT attempt a 20-rep squat program without a power rack or safety pins. Being stuck under a heavy barbell in the bottom of a squat with no place to go while you are gasping for air is not a good scenario.



WOD:  For Time:


Back Rack Lunges (115/75)
KBS (70/55)



7/28/14: Monday: Fundamentals Class at 6:30


Strength:  Find a 1RM Bench Press

WOD:  Running Cindyish

20 Minute AMRAP

400m Run
3 rounds of Cindy
5 – pull ups
10 – push ups
15 – air squats


7/26/14: Saturday: No OLY Club: No Strongman Club


Due to Russ, Derek, & Tom being out of town enjoying vacation in California, there will be no OLY Club today.  

We will be having the normally scheduled 10am WOD as per usual.


7/25/14: Friday


Strength: Power Snatch

1×2@70 %, 1×2@75 %, 4×1@80

WOD: 4 Rounds

Max Effort Pull Ups
Then- perform 1 Burpee for every Pull Up short of 50. 
(Ex. If you do 20 pull ups you must do 30 burpees to complete round 1.) Burpees must be completed to move onto next round.  

* If you cannot normally perform at least 15 unbroken pull ups please scale accordingly.


7/24/14: Thursday: No OLY Club

Strength: Bench Press


WOD: Tabata Mash Up

1A: Row For Cals
1B: Push Ups

1 Minute Rest

2B: Single Unders

7/23/14: Wednesday: Fundamentals @ 6:30pm


U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Today we will be doing Hero WOD “Holleyman”

WOD: 30 Rounds for Time:

5 Wall ball shots, 20/16 pound ball
3 Handstand push-ups
225/155 pound Power clean, 1 rep

Last Done: 6/11/13

WOD Demo:



7/22/14: Tuesday: OLY Club at 6:30pm

Strength: Cleans

1×3@60%, 1×3@65%, 1×2@70%, 4×1@75%

Pulls: 4×3@100%

WOD: 14 Minute EMOM

Odd Minute: 10 – T2B (Rx+ Strict)
Even Minute: ME Box Jumps (30/24″)

*Score is Total # of Box Jumps