A. Every 90s for 15 minutes:

1. 2 Turkish Get Ups (1 per arm)

2. 5 Strict HSPU's (build to shortest riser or biggest deficit) 

B. 3 Rounds:

    8 Power Cleans (135/95)

    8 Burpees over the Bar 

At the 10 minute mark start:

  3 Rounds:

   6 Power Cleans (135/95)

   12 Toes to Bar 

Good news! We had one of our biggest attendance days in a very long time. Lots of members came to the gym today.

The sort of bad news. It was the first training day after the most gluttonous holiday of the year.

People showing up at the gym to train is a great thing, I’m not complaining. However, the why is what concerns me (a little). I’ve never liked the idea of working off a few a meal or earning a cheat meal. It’s so short sighted and such a small blip on your overall health radar. If there were such a thing as working off a bad meal, the solution would be consistency year-round. Coming to the gym a dozen more times a year when you planned not to, for example.

In other words, come into the gym because you should be there, not because you need to make amends for a cheat day. We get slow attendance days when it’s cold, when it’s hot, when it rains, towards the end of the week, or when the workout has certain movements. Show up on those days, unconditionally! This way you can enjoy holidays, birthdays, baby showers etc and know that your training is in a good place.

Outstanding Wall Walks List

Mike K



Richard E