Monday 9.5.16

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Teams of 2 complete the following:

Starting at 0:00 minutes:

60 Power Cleans (185/125)

Rx’d + (225/155)

Starting at 10 minutes:

As many rounds and reps as possible in 10 minutes of:

5 Pull Ups
10 Push Ups

Starting at 21 minutes:

As many rounds and reps as possible in 6 minutes of:

200 M Run

Only one person working at a time.

Compare to HERE

Schedule:

-We will have only one class on today at 9:00am.

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

Sunday 9.4.16

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Rest Day

Saturday 9.3.16

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As many rounds and reps as possible in 8 minutes of:

5 Strict Handstand Push Ups
2 Power Cleans (185/125)
5 Strict Handstand Push Ups
4 Power Cleans (185/125)
5 Strict Handstand Push Ups
6 Power Cleans (185/125)
5 Strict Handstand Push Ups
8 Power Cleans (185/125)
5 Strict Handstand Push Ups
10 Power Cleans (185/125)

Continue on through 5/12…5/14…5/16… and so forth.

1) Every minute on the minute for 12 minutes complete:

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

“Work isn’t to make money; you work to justify life.”~Marc Chagall

Friday 9.2.16

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For time:

800 M Run (MMS)
31 Front Squats (165/110)
800 M Run (MMS)
31 Burpee Pull Ups

Schedule:

-We will have only one class on Labor Day at 9:00am.

“It is not supposed to be easy.”

Thursday 9.1.16

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Every minute on the minute with a continuously running clock complete:

Minute 1-40 Double Unders
Minute 2-6 One Arm DB Snatches (70/50 alternating)

Add 2 One Arm DB Snatches every cycle until you are unable to complete the DB Snatches within the minute.

“A leader is best when people barely know that he exists.”~Witter Bynner

Wednesday 8.31.16

This is life

Teams of 2 complete as many rounds and reps as possible in 5 minutes each alternating between each partner of:

Wall Balls (20/14)
Toes to Bar
True Push Ups

Hand Walk 40 feet (switch every 40 feet)
100 M Run (relay style)

Rest 1 minute between movements.

Schedule:

-We will have only one class on Labor Day at 9:00am.

“It’s hard, sometimes, when nothing’s stopping you, to know what’s stopping you.”~Robert Brault

Tuesday 8.30.16

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Complete as many reps as possible in 11 minutes of the following ascending ladder rep scheme of:

1 Power Snatch (155/105)
1 Bar Facing Burpee
2 Power Snatches (155/105)
2 Bar Facing Burpees
3 Power Snatches (155/105)
3 Bar Facing Burpees

Continue on through 4/4…5/5…6/6… and so forth.

1) Deadlift 3 x 5 (across)

2) 3 x 15 Banded Good Mornings

“We should not have to push you to work hard, you should work hard because you want to be a great player.”~Coach Bobby Knight

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