Friday 8.10.2012

A day of Freedom!!! 

Choose your own strength/skills work day.  You decide what to work on, and work on it.  No AMRAPS. No running. Lift some weight and/or do some gymnastics. 

If you have no idea what to do, try this:

Repeat Three Times, NOT for time:
- Bench Press 15 reps 
- Dead Hang Pullups - Max reps 
- Biceps Curls, 15 reps 
- Military Press, 15 reps
- Kettlebell tricep extensions, 10 reps
(courtesy of

If you train during a time when it is light outside, and there are enough people at the gym, enjoy a game of hooverball with your fellow gym-goers.  Happy Freedom Day!!


Mike AlleyComment