Thursday 5.18.17

Complete as many reps as possible in 20 minutes of the following ascending ladder rep scheme of:

1 Power Clean (205/140)
1 Muscle Up
2 Power Cleans (205/140)
2 Muscle Ups
3 Power Cleans (205/140)
3 Muscle Ups
Continue on through 4/4…5/5…6/6 and so forth.

Compare to HERE

“A rich man is nothing but a poor man with money.”~W.C. Fields

Wednesday 5.17.17

Complete the following each for time of:

Starting at 0:00 minutes:

800 M Run (MMS)
40 Wall Balls (20/14)

Starting at 10:00 minutes:


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

Double Unders
Ab Mat Sit Ups

No discipline seems pleasant at the time, but painful.  Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.  Therefore, strengthen your feeble arms and weak knees.“Make level paths for your feet,” so that the lame may not be disabled, but rather healed.~Hebrews 12:11-13

Tuesday 5.16.17

As many rounds and reps as possible in 15 minutes of:

9 Deadlifts (155/100)
12 Push Ups (deload)
15 Box Jumps (24/20)

Compare to HERE

1) Bench Press 8-6-4-2

“The best kind of friend is the one you could sit on a porch with, never saying a word, and walk away feeling like that was the best conversation you’ve had.”

Monday 5.15.17

3 rounds for time of:

400 M Run
10 Push Jerks (115/80)
15 Overhead Squats (115/80)
30 KB Swings (53/35)

Rx’d + (135/95…70/53)

1) Back Squat (3 rep max)

Compare and add loads to HERE

“Even when you do not feel big hearted, you can give yourself permission to act that way.”~Lama Willa Miller

Sunday 5.14.17

Rest Day

Happy Mother’s Day!!!

Saturday 5.13.17

As many rounds and reps as possible in 7 minutes of:

6 Handstand Push Ups
18 Wall Balls (20/14)

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

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

“A man may fall many times, but he won’t be a failure until he says that someone pushed him.”~Elmer G. Letterman

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

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