Today's Workout: "Star Valley Works Harder!"

"Star Valley Works Harder!"

1. One arm Clean and Press: 4x6 ea. arm

2. Med Ball Wall Slam: 3x20 each side

3. Glute Hip Thrust: 4x6

4. Bench Press: 10...6...4..2..4...6...10

5. Wood Chopper: 2x15

6. Heavy Sandbag Lift: 3x12 (6ea. side)

Shuttle Test Results!

Great job by all participants! Here are results and class winners!

8th: Tristan Shockley: 4.87 = 2pts

Freshman: Andrew Linsenman: 4.96 = 2pts

Sophomore: Andrew Miller: 4.57 = 3pts (Overall Winner!)

Junior: Caelan Munz : 4.71 = 2pts

Senior: Ethan Moulder: 4.99 = 2pts

Notable Improvements ( In no particular order.)

1. Gavin Shockley: 6.10 to 5.34!

2. George Cullen: 5.83 to 5.20!

3. Christian Doyle: 5.82 to 5.08!

4. Joe Ertle: 5.88 to 5.00!

5. Sahir Enriquez: 5.77 to 5.06!

6. Andy Renz: 6.10 to 5.12!

Shots from "Tomorrow Never Comes"

Be on time today. We will test shuttle. Remember, you get a point for just showing up.

Shots from "End of the Road"

Today's Workout: "End of the Road"

"End of the Road"

1. Sandbag Double Eagle: Down/Back x 3

2. Back Extension: 3x10

3. Box Squat: 4x5

4. Push Press: 4x5

5. Plyo Push Up: 4x5

6. V Up: 3x15 easy

3x20 hard

FIRE the GUNS!

(Optional)

Brain Crusher Superset!

12reps Brain Crusher then...

30x to failure chest press...

Repeat 4 Times!

Today's Workout: "Iron Swan"

"Iron Swan"

1. Dumbell Floor Press: 4x12

2. Hex Bar Squat: 4x6

3. Curtis P's: 4x4

4. Reverse Sled Pull: Down/Back x 3

5. W.O.D. : 3x10 easy

3x15 hard

6. Chin-Up: 6..5..4..3..2..1..2..3..4..5..6

Shots from The Snow Bowl!

Shots form "Eulogy"!

Bring Warm Clothing for Thursday! We will be outside.

"Eulogy"

1. Landmine Shoulder Press: 4x6 ea. Arm

2. Clean and Press: 4x5

3. Horizontal Rope Pull: 3x10

Easy? use vest.

4. One arm weighted sit up: 3x6 ea. Arm

5. BOSU Single Leg Glute Bridge: 3x10 ea. Leg

6. Romanian Dead Lift: 3x10

Be on time! We will test Shuttle Run first.

Shots from "Signs of Infinite Power"

Today's Wokout: "Signs of Infinite Power"

"Signs of Infinite Power"

1. LOG Bench Press: 4x6

2. Renegade Man Maker: 4x5

3. Front Squat: 4x6

4. Hammer Row: 4x6

5. Sled Push Down/Back x3

6. GHD Sit Up: 3x12

Today's Wokout: "Hung Out to Dry"

"Hung Out to Dry"

1. One Arm Snatch: 4x10 (5 ea. arm)

2. GHD Russian Twist: 4x10

3. Box Squat Jump: 4x6

4. Reverse Sled Grip Pull: Down/Back x 3

5. Dip: 4x10

6. Weighted Sit up: 3x10

Bench Competition Results!

Great job by all competitors in our bench press competition! I was pleased to see the some of you made tremendous gains from our last test. Remember... all competitors receive an extra point for attending a competition. So, for just showing up and competing you get 2pts! Here are results.....

100#

Jake Ethington: 15 reps = 2pts

135#

Ethan Moulder: 13 reps = 2pts

185#

George Cullen: 3 reps = 2pts

225#

Andrew Miller: 3 reps = 2pts

Congratulations to Andrew Miller, Overall Bench Press Winner! 225 lbs. x 3! = 3pts

Notable Improvements:

Gavin Shockley: 13 reps @ 135 to 2 reps @ 185!

Caleb Strohmenger: 3 reps @ 135 to 10 reps at 135!

Christian Doyle: 3 reps @ 135 to 8 reps at 135!

Sahir Enriquez: 6 reps@ 115 to 11 reps @ 135!

Andy Renz: 9 reps @ 135 to 1 rep @185!

Your hard work is paying off! Great job! Keep training HARD!

Testing and Speed Training Today.

Today will will test Bench Press and do some speed work. Be on time! Earn your points!

Today's Workout: "Breaking Point".

"Breaking Point"

1. Sandbag Halo: 4x10

2. Lunge Step: Down/Back x3

3. Glute Hip Thrust: 4x8

4. Landmine Combat Explosion: 5x5

5. GHD Press: 4x10

6. Hang Clean BOSU press: 4x6

Today's Workout: "Never Enough".

"Never Enough"

1. Sled Sprint: Down/Back x 3

2. Dumbell Bench Press: 4x6

3. Box Step Up: 3x20 (10x ea. Leg)

Easy? Use Weighted Vest.

4. Mr. Spectacular: 5x5

5. Ankles 2 Bar: 4x5

6. Glute/Ham Raise: 4x5

Easy? Add weight.

Pics from "Bomb Proof".

Today's Workout: "Bomb Proof".

"Bomb Proof"

1. Rope Pull: Down/Back x3

2. Back Squat: 4x6

3. Push Press: 4x5

4. Med. Ball Twist: 3x20

5. Plank Complex: side 20 sec, down 20 sec, side 20 sec.

6. Supine Hip Thrust: 3x10

Speed Training Today! Bring Warm Clothing!

Here are shots from "You Tube Fight Club".

Today's Workout: "You Tube Fight Club".

"You Tube Fight Club"

1. Sled Push: Down/Back x 3

2. Log Bench Press: 4x5

3. Burpee Pull Up: 3x5

4. GHD Sit-up: 3x12

5. Kneeling Jump Squat: 4x5

6. Hex Bar Dead Lift: 4x5 (Heavy)

Shots From "Hay Maker".

Speed Training today. Be on time!

November/December Points Leaders!

Here are November/December's points leaders. Remember, you get points for...

1. Attendance = 1pt
2. Competition Attendance= 1pt
3. Winning a Competition: (class winner = 2pts, overall winner = 3pts)

We will start with a clean slate today and will finish this month's competition on January 29th.

Be on time, compete, and get your points!

Nice Job by all competitors!

Here are the Top 10:

1. Sahir Enriquez: 17pts

1. Ethan Moulder: 17pts

2. George Cullen: 16pts

3. Gavin Shockley: 15 pts

4. Briton Bommer: 14pts

5. Andy Renz: 13pts

6. Joe Ertle: 12 pts

7. Christian Doyle: 12pts

8. Arthur Blue: 11pts

9. Amanda Fay: 10pts

10. Dusty Perrin: 10pts