Monday 12.5.16


Teams of 2 complete as many rounds and reps in 12 minutes of:

7 Toes to Bar
7 Box Jumps (24/20)
7 Power Snatches (95/65)

Rx’d + (115/80)

Partners will alternate movements to complete each round.  Partner 1 performs 7 Toes to Bar…Partner 2 performs 7 Box Jumps…Partners 1 performs 7 Power Snatches (1 round complete).  Continue this pattern for 12 minutes.

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

“A rainy day is like a lovely gift…you can sleep late and not feel guilty.”~Elizabeth Jane Howard

Sunday 12.4.16


Rest Day

Saturday 12.3.16



21-15-9 reps for time of:

Squat Cleans (135/95)
Ring Dips

Compare to HERE

Every minute on the minute for 10 minutes complete:

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

“Nothing is more dangerous than an idea when it is the only one you have.”~Emile Chartier

Friday 12.2.16


As many rounds and reps as possible in 12 minutes of:

20 Double Unders
10 True Push Ups
1 Rope Climb

“None are so empty as those who are full of themselves.”~Benjamin Whichcote

Thursday 12.1.16


7 rounds of:

Every minute on the minute complete:

Minute 1-20 Russian KB Swings
Minute 2-17 Wall Balls (20/14)
Minute 3-14 Push Presses (115/80)

“The idle man does not know what it is to enjoy rest, for he has not earned it.”~John Lubbock

Wednesday 11.30.16


5 rounds for time of:

200 M Run
10 Chest to Bar Pull Ups
10 Box Jumps (24/20)
10 Deadlifts (225/155)

Compare to HERE

1) Deadlift (work to heavy single)

“Don’t compare your life to others.  You have no idea what they have been through.”~Sam Cawthorn

Tuesday 11.29.16


5 rounds of:

Every 3 minutes complete:

15 Toes to Bar
10 Burpees
Max reps Power Clean and Jerks (155/105) in the time remaining

Rx’d + (15 Burpees)

1) 4 rounds not for time of:

12 -15 DB Bench Press reps
Max Reps Strict Chin Ups

“If your work speaks for itself, don’t interrupt.”~Henry J. Kaiser

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