Sunday 1.28.18

Rest Day

Saturday 1.27.18

As many reps as possible in 10 minutes of:

500 M Row
30 Power Snatches (135/95)
Max Muscle Ups in the time remaining

Compare to HERE

1) Every minute on the minute for 14 minutes complete:

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

“We are either progressing or retrograding all the while; there is no such thing as remaining stationary in this life.”~James Freeman Clarke

Friday 1.26.18

Teams of 3 or 4 complete the following:

5 rounds of:

Max Prowler Sprints 25 M in 3 minutes
3 minutes to complete 40 Ab Mat Sit Ups (each)
Rest 1 minute…

A new cycle begins every 7 minutes

“When nothing seems to help, I go and look at a stone cutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it – but all that had gone before.”~Jacob Riis

Thursday 1.25.18

As many rounds and reps as possible in 16 minutes of:

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

Wall Balls (20/14)
Double Unders (x 2)
Complete a 200 M Run after each set

1) Back Squat (work to heavy 5)

“Work harder than you want to and do more than is expected of you.”

Wednesday 1.24.18

3 rounds each for time of:

Every 8 minutes complete:

600 M Run
15 Toes to Bar
15 Deadlifts (225/155)
15 Burpees

Rx’d (275/185)

1) Sumo Deadlift 5-5-5-5-5 (climbing)

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

Tuesday 1.23.18

For time:

10 rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
Run 1 mile (MHS loop)

Rx’d + 10 rounds of “Mary”
5 Handstand Push Ups
10 Pistols
15 Pull Ups

1) 4 rounds not for time of:

Max Bench Press reps (bodyweight/.75 bodyweight)
12 Single Arm Landmine Rows (each)

This Thursday will be our last “Bring a Friend” for the month of January.

“Every day may not be good, but there’s something good in every day.”

Monday 1.22.18

Teams of 2 complete the following:

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean (135/95)
2 Power Cleans (135/95)
3 Power Cleans (135/95)
4 Power Cleans (135/95)
5 Power Cleans (135/95)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean (155/105)
2 Power Cleans (155/105)
3 Power Cleans (155/105)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean (185/125)

Rx’d + (185/125…225/155…255/170)

Reps do not have to be unbroken but the reps must be completed before partner can begin.  For example, partner A performs 1 rep…partner B performs 1 rep…then partner A performs 2 reps….partner B performs 2 reps…and so forth as you rotate through rep scheme.  Begin rep scheme again after completion of round one.

1) Tabata 6 x 20 x 10

Ab Mat Sit Ups
Weighted Ab Twists
Plank Hold

The steps of a good man are ordered by the Lord: and he delighteth in his way.~Psalm 37:23

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