Friday 5.12.17

Teams of 2 complete as many rounds and reps as possible alternating in 14 minutes of:

7 Hang Power Snatches (95/65)
7 Burpees
7 Toes to Bar

Partners will alternate movements to complete each round. Partner 1 performs 7 Hang Power Snatches…Partner 2 performs 7 Burpees.. Partners 1 performs 7 Toes to Bar (1 round complete).

Rx’d + (115/80)

Have I not commanded you?  Be strong and courageous.  Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.~Joshua 1:9

Thursday 5.11.17

5 rounds for time of:

3 Deadlifts (405/275)
6 Muscle Ups
12 Pistols
18 Box Jump 0n and Overs (24/20)

1) 3 rounds not for time of:

Max reps strict Chin Ups
20 Banded Good Mornings

“As long as I have a want, I have a reason for living. Satisfaction is death.”~George Bernard Shaw

Wednesday 5.10.17


For time:

Run 1 Mile (MHS loop)
30 Power Cleans (185/125)

Rx’d + (225/155)

“There is nothing like staying at home for real comfort.”~Jane Austen

Tuesday 5.9.17

Complete the following for time:

21-18-15-12-9-6-3 reps of:

KB Swings (53/35)
Push Presses (95/65)
Complete 30 Double Unders after each set

Rx’d+ (70/53…115/80)

Compare to HERE

1) 4 rounds not for time of:

100 M Farmer’s Carry (AHAP)
7 Shoulder Presses (from rack)
60 Second Right Side Plank Hold
60 Second Left Side Plank Hold

“When you have success you don’t have to talk or brag about it.  People will see it in you.”~Mike Bruce

Monday 5.8.17

As many rounds and reps in 10 minutes of:

12 Thrusters (95/65)
6 Chest to Bar Pull Ups
12 Burpees

1) Back Squat (5 rep max)

Compare and add loads to HERE

“A leader leads by example, whether he intends to or not”

Sunday 5.7.17

Rest Day

Saturday 5.6.17

Teams of 2 complete:

Alternate to complete as many rounds and reps in 5 minutes of each of the following:

-60′ Sled Pull
-1 Legless Rope Climb
-120′ Farmer’s Carry
-1 Keg Up and Over
Rest 1 minute between movements.

1) Every minute on the minute for 10 minutes complete:

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

“If you don’t invest very much, then defeat doesn’t hurt very much and winning isn’t very exciting.”~Dick Vermeil

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