Bookmark and Share

Sunday 072014


We will miss BEN



AND Dewayne!!  Best of luck and God speed!

REST DAY!! If you did Bend the Bar and have pictures please post them to FB. We love to see them.


Saturday 071914

Workout of the Day

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

Friday 071814

Workout of the Day


“Joker and the Thief”

2k Row 

x100 Bench @95/65 (@BW if froggy)  

2k Row



Shoulder position fault


Eat Live Grow Paleo put out some yummy looking rub recipes. Check them out HERE.

Thursday 071714

Workout of the Day

(15 Minute CAP)

3 Rounds of

30 Wall Ball Shots 

7 Muscle Ups (modification for MU is x21 Horizontal RR + x21 Dips PER ROUND)



Untack those shoulder/chest tissues!


We want to remind athletes that any training day during the week can be an “off” day from supplemental training. There are 3 principles, 4 exercise routines each, and 3 routines a day. If athletes are struggling too much, or feeling exceptionally fatigued, then REST is the recommendation. The supplemental volume laid before the athletes has only a few core intentions.
-Get Better
-Get Stronger
-Make Change
In no certain terms, can the work be completed as programmed. There are a few core variables that will always prevent even the best athletes from finishing their volume daily.
-Time of Day
-Programmed WOD in combination with supplementation
-Motivation Levels
The entire cycle was designed to “relatively” fit into a single training session. It wasn’t designed with “time” as a priority. The intention was to provide a high level of variant exercises with an elevated amount of volume.
We hope this helps you better understand the cycle put before us :)

Wednesday 071614

Workout of the Day

(15 Minute CAP)

15 Push Press @165/115  

15 Box Jumps @36″/30″

 15 Push Jerks @165/115  

15 Box Jumps @36″/30″

15 Split Jerks @165/115



Prioritizing Shoulder mobility


Look how delicious these “Homemade Popsicles” from Le’Becca look! And soooo refreshing!

Supplemental Exercises: Week 2

Each day, athletes have to choose 3 pieces.  2 have to come from the same principle.

This still allows for a day of training, any day each athlete chooses, to skip supplemental training.

Choose 3 pieces, 4 days a week:



8x 4×10 yard Lateral Shuffle + 8 Box Jump Up and Over @24/20

4 Count Ladder Two Feet Out/In/Out 4x10x4 count

4:00 ME DU / Multiply Score by x2 and complete that many more DU

1RM Height Box Jump


5x (5-4-3-2-1) Strict/Weighted/Static Dip

5×5 Tempo :5 Con :5 Ecc Horiztonal Ring Rows

x50 HSPU

EMOTM x10 x5 C2B Banded/Kipping and perform ABMAT SU with remaining time until next interval

Super Hero

x30 Alternating One Arm KB C&J @53/35 x20 Alternating One Arm KB C&J @70/53

4×16 Heavy DB Lunges Farmer Carry

EMOTM x12 x15 Yard High Handle Prowler @220/160

12×1 Legless Rope Climb