Wednesday 8/6/14



Working out for five quick minutes immediately after your alarm clock goes off will eventually condition your body to wake up every morning feeling energized! I know a couple marines who do this regularly and swear by it.

"Take things as they are. Punch when you have to punch. Kick when you have to kick.” – Bruce Lee

1. Find 3 RM Touch & Go Snatch


2. For time:

21-18-15-12-9-6-3  

Overhead Squats 95/65
Calorie Row

If 95/65 is too light or too heavy feel free to adjust the weights. The goal of this workout is to be hurting pretty bad by the time you get to the 15s. If you're not hurting by then push harder. If you do not have a rower substitute by doing 2x as many pull-ins.

3. Core:

Buy in: 1 Minute Plank

3 Rounds: 540 Total Reps

20 Bridges
20 Ball V-ups
20 Hollow Rocks
40 Mason Twists
40 Flutter Kicks
40 High Knees (pull with abs)

Cash Out: 1 Minute Plank


The buy in and cash out are not part of the three rounds. You do the buy in before the workout and the cash out after the workout. Take your time with the ab circuit and really focus on form rather than speed.