Thursday October 22, 2015


Strength & Conditioning Day 4:
Lateral plyo hops x8
Renegade row x8
Side plank 4×30 sec/side

4 sets
12 ball slams
6 Hg leg raises
Run 1 suicide
Rest 90 sec

Wednesday October 21, 2015


Strength & Conditioning Day 3:
Clean+ Hg Clean x1+1
Suitcase carry x5

4 sets
100m run
30 sec battle rope
Rest 1 min

Volunteer for the IWF World Championships in Houston!


Sign up to help with the set up and break down of the world venue November 15th, 18th, 29th and receive FREE GA tickets to the IWF World Championships. Volunteers who work one full day will receive one free ticket. Volunteers who work two days will receive two *VIP* tickets. There will be more volunteer opportunities as we near the competition dates. This is likely a once-in-a-lifetime chance to be involved in a World Championships in our own state. Don’t miss out! We have a sign-up sheet in the gym. Questions? E-mail

Also be sure to participate in the IWF World Championships hashtag promotion by tagging your lifting photos and videos with #iLift!


Strength & Conditioning Day 2:
Box Jump x6
Superset x3
Pullup x6-8
Press x6
Rest 2 min

7 KBS & 5 burpees

Monday Oct 18, 2015

S&C Workout:
KBS x5
Superset x3:
SL Squat x5
Plank x45 sec add wt. if Nec.
Rest 90 sec

8 min clock
100m run w/ medball
10 medball slams
10 wall balls


Day 1:
Sn Drop x 1
Sn Blocks x 2
Sn Pull x 3

Day 2:
Cl+FS+Jk x 1+2+1
FS x 2

Day 3:
Pwr Sn x 1
Pwr Cl+Pwr Jk x 1+2
Cl pull x 3

Day 4:
Cl Blocks x 1
Cl Pull Blocks x 3
Push Press x 4