Friday 6.23.17

“Deck of Cards”

Diamonds-200 M Run
Spades-Bench Press
Hearts-Wall Balls (20/14)
Clubs-KB Swings

Jokers-1000 M Row or 600 M Run

Each team of 2 athletes will recieve on complete deck of playing cards for time.  Each team member will draw a card and perform the card number and the suit exercise and then draw another card.  This will continue until the deck is completed.  Face cards are worth 10 and Aces are worth 11.

“The most valuable of all talents is that of never using two words when one will do.”~Thomas Jefferson

Thursday 6.22.17

21-15-9 reps for time of:

Deadlifts (225/155)
Box Jumps (24/20)
Chest to Bar Pull Ups

Rx’d + (275/185)

1) 5 rounds not for time of:

Max Weighted Strict Chin Ups
Max Weighted Strict Bar Dips

“No man is quick enough to enjoy life to the full.”~Spanish Proverb

Wednesday 6.21.17

With a continuously running clock, do one Toes to Bar and one Push Jerk (135/95) the first minute, two Toes to Bar and two Push Jerks (135/95) the second minute, three Toes to Bar and three Push Jerks (135/95) the third minute… continuing as long as you are able.

Rx’d + (155/105)

Use as many sets each minute as needed. Toes to Bar must be completed before advancing on to Push Jerks.

Post number of minutes successfully completed to comments.

1) 4 rounds not for time of:

100 M Farmer’s Carry (AHAP)
10 Shoulder Presses (from rack)

“You can tell more about a person by what he says about others than you can by what others say about him.”~Leo Aikman

Tuesday 6.20.17

For time:

800 M Run (MMS)
10 Power Cleans (225/155)
600 M Run
15 Power Cleans (225/155)
400 M Run
20 Power Cleans (225/155)

“People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents.”~Andrew Carnegie

Monday 6.19.17

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

100 Double Unders
30 Burpees
30 Front Squats (165/110)
30 Burpees
100 Double Unders
12 Muscle Ups

Compare to HERE

1) Every minute on the minute for 15 minutes complete:

1 Back Squat
3 High Box Jumps

“It is not flesh and blood but the heart which makes us fathers and sons.”~Johann Schiller

Sunday 6.18.17

Rest Day

Happy Father’s Day!!!

Saturday 6.17.17

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.

Compare to HERE

1) Every minute on the minute for 12 minutes:

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

You are the light of the world.  A town built on a hill cannot be hidden.  Neither do people light a lamp and put it under a bowl.  Instead they put it on its stand, and it gives light to everyone in the house.  In the same way, let your light shine before others, that they may see your good deeds and glorify your Father in heaven.~Matthew 5:14-16

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