Wednesday 9.6.17

Teams of 2 complete:

As many rounds and reps as possible in 17 minutes of:

40 Burpees
30 Power Snatches (115/80)
20 Muscle Ups

Reps may be partitioned any way.  Only one person working at a time.

Rx’d + Squat Snatches (135/95)

No discipline seems pleasant at the time, but painful.  Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.  Therefore, strengthen your feeble arms and weak knees. “Make level paths for your feet,” so that the lame may not be disabled, but rather healed.~Hebrews 12:11-13

Tuesday 9.5.17

“Fight Gone Bad”

3 rounds for max reps in 1 minute each of:

Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)
Row (Cals)

Rest 1 minute between rounds

In “Fight Gone Bad” you move from each of five stations after max reps in 1 minute. The clock does not reset or stop between exercises.

Compare to HERE

“Where hope would otherwise become hopelessness, it becomes faith.”~Robert Brault

Monday 9.4.17

Complete the following each for time of:

Starting at 0:00 minutes:

800 M Run (MMS)
40 Wall Balls (20/14)

Starting at 10:00 minutes:


50-40-30-20-10 reps of:

Double Unders
Ab Mat Sit Ups

Starting at 20:00 minutes:

30 Power Clean and Jerks (135/95)

Rx’d + (185/125)

Labor Day Schedule:

There will be no afternoon classes on today.

“Take rest; a field that has rested gives a bountiful crop.”~Ovid

Sunday 9.3.17

Rest Day

Saturday 9.2.17

For time:

Row 60 Cals
30 Burpees

1) 4 rounds not for time of:

Max Strict Pull Ups
Max Strict Banded Pull Ups
Max Strict Bar Dips
Max True Push Ups

2) Every minute on the minute for 12 minutes:

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

Labor Day Schedule:

There will be no afternoon classes on Labor Day.

And whatever you do, do it heartily, as to the Lord and not to men, knowing that from the Lord you will receive the reward of the inheritance; for you serve the Lord Christ.~Collosians 3:23-24

Friday 9.1.17

Teams of 3 complete:

As many rounds and reps as possible in 20 minutes of:

75 DB One Arm Snatches (50/35 alternating)
50 Toes to Bar
25 Strict Handstand Push Ups

Rx’d + (70/50)

Two partners work while one partner complete a 200 M run.  Reps may be partitioned any way by the two working partners.  Only one partner may be working at a time to accomplish reps.

Labor Day Schedule:

There will be no afternoon classes on Labor Day.

“Title means nothing. The one with the servant’s heart is the leader.”

Thursday 8.31.17

Complete as many reps as possible in 10 minutes of the following rep scheme:

2 Thrusters (95/65)
25 Double Unders
4 Thrusters (95/65)
25 Double Unders
6 Thrusters (95/65)
25 Double Unders
8 Thrusters (95/65)
25 Double Unders
10 Thrusters (95/65)
25 Double Unders

When you complete the round of 10, go on to 12. When you complete 12, go on to 14 and so forth.

Rx’d + (115/80)

Compare to HERE

1) Overhead Squat 3 x 5 (across)

“The glory of friendship is not the outstretched hand, or kindly smile, or the joy of companionship.  It is the spiritual inspiration that come to one when he discovers that someone else beleives in him and is willing to trust him with friendship.”~Corrie Ten Boom

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