Team workout

2 Rounds for time:
One person working at a time
40 Box Jumps 30/24″(F 24/20”)
30 Deadlifts 110/80kg (F 75/50kg)
40 T2B (F Hanging Leg Raise)
30 DB Push Press 20/15kg (F 15/10kg)
40 Situps (Weighted for Performance 9/6kg Wallball)
30 Row for Calories
40 Alternating Pistols (F Squats)
30 Burpee Box Jumps 30/24″ (F 24/20”)

Rules: All team members must perform a minimum of 10 reps of each movement. Other than that 1 person working at a time and break it up however you want. Time Cap 35 Mins.

F in brackets denotes Rx Fitness scaling (F)


10am til Noon. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.


Tendinitis: Where Do I Begin?

It’s Monday morning. You wake up, pound your coffee and head to the gym. Heavy squats are on the menu today, but as you start warming up, your appetite for destruction begins to wane. That pesky pain in the front of your knee you thought was gone is back with a vengeance. Time to assemble your Iron Man suit; you pull on your compression tights, slip on your doubly-ply knee sleeves, and lace up your lifting shoes. Damn it! Forgot the ben-gay again! After stripping everything off, applying half a tube of menthol-scented goodness, and re-assembling your armor, it’s time to get after it!