5 Rounds 200m Run 10 Push Press (115/75) 12 Sumo Deadlift High Pulls (115/75) With the Best Shape of Your Life Challenge right around the corner, some questions have come up. What do I do for sweets? How do you make treats with no flour or sugar? I don’t know if I can do this, c

3 Rounds 400m Run 14 Pull Ups 7 Cleans (225/120)

7 Rounds 7 Handstand Push Ups 7 Thrusters (135/95#) 7 Knees to Elbows 7 Deadlifts (245/155#) 7 Kettlebell Swings (35/25#) 7 Pull Ups

Dodgeball Monday! Then, Press 5-5-5-5-5 * Every 3 mins complete one set of 5, As Heavy as Possible In teams of 3 in 12 mins: As Many Reps as Possible Partner 1: Row 250 Meters (sub 20 SDHP’s at 75/55) Partner 2: As many push ups as possible while partner 1 is rowing Partner 3: A

Workout Of the Day: Randy 75# Power Snatch, 75 reps Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty.

Workout Of the Day: Runs, Muscle-ups and Double-unders 4 rounds for time of: 400 m Run 4 Muscle-ups 40 Double Unders [flickr id="8013399222" thumbnail="medium_800" overlay="false" size="small" group="" align="none"]

Workout Of the Day: 7 rounds for time of: 10 Power Cleans (95 lbs/65 lbs) 10 Ring Dips [flickr id="8013371819" thumbnail="medium_800" overlay="false" size="small" group="" align="none"]

Workout Of the Day: 7 rounds for time of: 7 Handstand Push-ups 7 Burpees 7 Ring Dips 7 Pull-ups

Workout Of the Day: Five rounds for time of: 35 Double-unders Run 200 meters [flickr id="7822716628" thumbnail="medium_800" overlay="false" size="small" group="" align="none"]

This Saturday marks our 2nd Annual Strongest in the Fort competition here at Fort Wayne Strength and Conditioning. We have around 20 athletes coming from a few different states that will be competing. It will be awesome. Over the past few months we have been promoting the competition