Wednesday 7.26.17

3 rounds of:

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

6 Power Cleans (155/105)
12 Push Ups
24 Double Unders
Rest 2 minutes

1) 3 rounds not for time of:

Max Strict Bar Dips
40 Ab Mat Sit Ups
30 Second Side Plank Hold (each side)

He must increase, but I must decrease.~John 3:30

Tuesday 7.25.17

Complete as many reps as possible in 12 minutes of the following rep scheme:

3 Overhead Squats (95/65)
3 Box Jumps (24/20)
3 Chest to Bar Pull Ups
6 Overhead Squats (95/65)
6 Box Jumps (24/20)
6 Chest to Bar Pull Ups
9 Overhead Squats (95/65)
9 Box Jumps (24/20)
9 Chest to Bar Pull Ups
12 Overhead Squats (95/65)
12 Box Jumps (24/20)
12 Chest to Bar Pull Ups

If you complete the round of 12, go on to 15.  If you complete 18, go on to 21, etc.

Rx’d + (115/80)

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

“Time, which changes people, does not alter the image we have retained of them.”~Marcel Proust

Monday 7.24.17

3 rounds each for time of:

Every 8 minutes complete:

600 M Run
15 Toes to Bar
15 Deadlifts (275/185)
15 Burpees

“Endure hardship as discipline; God is treating you as his children.  For what children are not disciplined by their father?”~Hebrews 12:7

Sunday 7.23.17

Rest Day

Saturday 7.22.17

Teams of 2 complete:

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

-60′ Sled Pull
-Row Max Cals (switch every 10 Cals)
-10 DB One Arm Snatches (alternating)
-120′ Farmer’s Carry
-1 Keg Up and Over
Rest 1 minutes between movements.

1) Devote 10 minutes to one specific “Goat”

“Enjoy the little things, for one day you may look back and discover they were the big things.”

Friday 7.21.17

Teams of 2 complete as many rounds and reps as possible alternating in 15 minutes of:

12 KB Swings
6 Bench Press reps
12 Box Jump on and Overs (24/20)

Partners will alternate movements to complete each round.  Partner 1 performs 12 KB Swings…Partner 2 performs 6 Bench Press reps…Partners 1 performs 12 Box Jump on and Overs (1 round complete).

“In order to succeed you must fail, so that you know what not to do the next time.”~Anthony J. D’Angelo

Thursday 7.20.17

Teams of 3 complete:

15 minutes for max distance of:

200 M Run (relay style at MHS Track)

Compare to HERE

Teams of 2 complete the following:

Max Rope Climbs in 7 minutes

Only one partner working at a time.

Rx’d + 1 Legless Rope Climb + 1 Rope Climb each time

“You must take personal responsibility.  You cannot change the circumstances, the seasons, or the wind, but you can change yourself.”~Jim Rohn

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