Tuesday 10.25.16


Complete the following for time:

50 Power Clean and Jerks (155/105)

Complete 5 Burpees every minute on the minute until you complete all 50 Power Clean and Jerks.  The workout begins with 5 Burpees.

Rx’d + (185/125)

1) Push Press 4 x 5 (across)

“Sometimes it’s necessary to go a long distance out of the way in order to come back a short distance correctly.”~Edward Albee

Monday 10.24.16



5 rounds for time of:

400 M Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Compare to HERE

“Don’t be afraid to fail.  Every success comes from a willingness to fail.  Fear can paralyze.  If you have no fear, you will push yourself harder.”

Sunday 10.23.16


Rest Day

Saturday 10.22.16


For time:

Row 500 M
25 KB Swings (53/35)
Row 500 M
15 KB Swings (53/35)

Rx’d + (70/53)

1) Every minute on the minute for 14 minutes:

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

“I think as you grow older you look for very different things in people.  Honesty.  Loyalty.  Integrity.  Bust most of all, you look for someone who will stand right by your side when the walls start crumbling down and the fires rage within.  They are right there, and in that moment you know they have got you.”

Friday 10.21.16


As many rounds and reps as possible in 15 minutes of:

1 Deadlift
2 Legless Rope Climbs
20 Ab Mat Sit Ups
40 Double Unders

“Nothing happens to you, it happens because of you.”~ Grant Cardone

Thursday 10.20.16


With a continuously running clock, do one Box Jump on and Over and one Push Jerk (135/95) the first minute, two Box Jump on and Overs and two Push Jerks (135/95) the second minute, three Box Jump on and Overs and three Push Jerks (135/95) the third minute… continuing as long as you are able.

Rx’d + (155/105)

Use as many sets each minute as needed. Box Jump on and Overs must be completed before advancing on to Push Jerks.

Post number of minutes successfully completed to comments.

2) 4 rounds not for time of:

DB Bench Press 4 x 8-12 reps
10 Banded One Arm Kneeling Chest Pulls
Max reps Strict Bar Dips

“Wherever you are, be all there.”

Wednesday 10.19.16


2 rounds of:

With a 3 minute continuously running clock complete:

300 M Shuttle (200 +100)
Max Overhead Squats (115/80) in the time remaining
Rest 90 seconds

300 M Shuttle (200 +100)
Max Wall Balls (20/14) in the time remaining
Rest 90 seconds

300 M Shuttle (200 +100)
Max Handstand Push Ups in the time remaining
Rest 90 seconds

Rx’d + (135/95)

Give thanks to the LORD, for he is good; his love endures forever.~Psalm 107:1

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