Bench Press 8-8-8

*8 minutes to work up to heavy 8 over 3 sets. Warm up well to your first set of 8, (do not count warm up sets as “working sets”) all 3 sets should be challenging.

Ex: 225,225,225 is much better than doing 135,185,245.

METCON (weightlifting, gymnastics)

12 minute AMRAP

15 Toes to Bar

10 Left arm OH Lunges (70/50)

10 Right arm OH Lunges (70/50)


Tabata Push Ups (4 minutes)

12 minute AMRAP

15 Med Ball Sit-Ups

10 Left arm OH lunges

10 Right arm OH lunges


5 rounds alternating with a partner:

1,000 Meter Row

30 DB Snatch (60/40)

30 Burpees

GYMNASTICS (5:30 & 6:30PM)

Gymnastics Skill Warm Up

Loosen up shoulders

Muscle Up Drills

HS Drills


5 Rounds (*7 minute time cap!)

5 Muscle Ups

50’ Handstand Walk

*Rest 7 minutes and Repeat!

Pick a set of MU you can do unbroken as well as a set of HS walk that can be unbroken each set.  Scale to 3 and 25’ or 1 and 10’ if necessary!


Warm Up

5:00 AMRAP

5 Cal bike

:20 high knees

:20 butt kicks

10 Air Squats

Workout of the Day

3 Rounds 1:00 each station



Renegade row + push up

Bear Crawl



Health Benefits of Olives

Olives are as unique as they are extraordinary. They’re loaded with free radical-zapping antioxidants, which plays out in the prevention of a number of different diseases, including heart disease, stroke, DNA damage, and cancer, specifically breast and stomach cancer. Other benefits relate to the health of the nervous system, respiratory system, immunity, and digestion, to name a few. Vitamin E (alpha tocopherol) is another important antioxidant nutrient in olives, along with antioxidant minerals like selenium and zinc.

Interestingly, the vitamin E content of olives may increase in the early stages of ripening, just as the phenolic antioxidants are beginning to lower. As olives continue to ripen, this trend may reverse, which may simply be nature’s way of ensuring that olives at any stage contain beneficial phytonutrients.

One of them is called hydroxytyrosol, which aids in cancer and osteoporosis prevention. Used very early in traditional medicines against pain, medical science shows a strong link between ingesting olives or olive oil and inflammation – even relief from headache pain. Research contains evidence that olive extracts function as antihistamines (histamine being a molecule linked to allergies and inflammation) at the cellular level.

Oleuropein, a compound only found in olives, decreases the oxidation of LDL (bad) cholesterol by scavenging nitric oxide, a reactive oxygen-containing molecule. This lowers the markers of oxidative stress, which simply means the cells don’t have enough protection from potential oxygen damage. Eating foods containing antioxidants, like olives, can help change that. Olives contain zero sugar, but due to the curing process, one olive equals 39 mg of sodium. While that sounds rather alarming, consider that there’s more salt in a serving of cornflakes than five olives.

It’s also true that olives contain a certain amount of fat, but it’s the type of fat that’s important. The food industry has only recently taken a second look at the decades-long war on fat in foods, because some fats – the natural kind – are absolutely essential to a healthy body. Nearly three-fourths of the fat in olives, for instance, is oleic acid, a monounsaturated fatty acid linked to reduced blood pressure and cardiovascular disease risk. Olives also contain omega-3-rich alpha-linolenic acid.