Friday 8.18.17

7 rounds of:

Every minute on the minute complete:

Minute 1-200 M Run
Minute 2-15 Wall Balls (20/14)
Minute 3-10 Toes to Bar

Rx’d + 20 Wall Balls (20/14)…15 Toes to Bar

Schedule:

-We will be closed Monday, August 21st due to the Zombie apocalypse.

“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.”~Ernest Hemingway

Thursday 8.17.17

Teams of 2 complete as many rounds and reps as possible alternating in 16 minutes of:

2 Muscle Ups
4 Handstand Push Ups
8 KB Swings (70/53)

Partners will alternate movements to complete each round.  Partner 1 performs 2 Muscle Ups…Partner 2 performs 4 Handstand Push Ups..Partners 1 performs 8 KB Swings (1 round complete).  Continue this pattern for 16 minutes.

1) 4 rounds of:

Every 3 minutes complete:
Max reps Bench Press (bodyweight/.75 bodyweight)

“It’s not about perfect.  It’s about effort, and when you implement that effort into your life…every single day, that is where transformation happens.  That is how change occurs…Remember why you started.”

Wednesday 8.16.17

As many rounds and reps as possible in 5 minutes of:

5 Hang Squat Cleans (135/95)
7 Box Jump on and Overs (24/20)
Rest 2 minutes

As many rounds and reps as possible in 4 minutes of:

3 Hang Squat Cleans (155/105)
7 Box Jump on and Overs (24/20)
Rest 2 minutes

As many rounds and reps as possible in 3 minutes of:

1 Hang Squat Clean (185/125)
7 Box Jump on and Overs (24/20)

Rx’d + (185/125…205/140…225/155)

1) Back Squat 7-5-3-3-3

Schedule:

-We will be closed Monday, August 21st due to the Zombie apocalypse.

“Character is higher than intellect.”~Ralph Waldo Emerson

Tuesday 8.15.17

For time:

Run 5k (Chophouse)

Compare to HERE

“People who enjoy what they are doing invariably do it well.”~Joe Gibbs

Monday 8.14.17

Complete the following:

10-9-8-7-6-5-4-3-2-1 reps for time of:

Power Snatches (115/80)
Lateral Burpees

1) Deadlift 4 x 5 (across)

2) 3 x 20 Banded Good Mornings

“The hardest thing to learn in life is which bridge to cross and which to burn.”~David Russell

Sunday 8.13.17

Rest Day

Saturday 8.12.17

10 rounds of:

2 Cleans (reset between each rep)
2 Rope Climbs

Complete 10 sets with the load increasing every set.  Immediately perform 2 Rope Climbs after each set of cleans. There is no time component for this workout.  Rest as long as needed between sets, but load must increase every set.

1) Every minute on the minute for 12 minutes:

Even minutes-“Goat 1”
Odd minutes-“Goat 2”

By humility and the fear of the LORD are riches, and honor, and life.~Proverbs 22:4

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