Wednesday 9.12.18

Complete the following:

10-9-8-7-6-5-4-3-2-1 reps for time of:

Hang Power Clean and Jerks (115/80)
-Must complete 10 Ab Mat Sit Ups after each set

Rx’d + (135/95)

1) 4 rounds not for time of:

5 Strict Presses (from the rack)
20 Landmine Twists
12 Single Arm Landmine Rows (each)

“Love and life belongs to great risks.”~Chuck Palahniuk

Tuesday 9.11.18

As many rounds and reps as possible in 21 minutes of:

2001 M Run (MHS Reverse Loop + 401 M)
As many rounds and reps as possible in time remaining of:
9 Burpee Pull Ups
11 Deadlifts (225/155)

Compare to HERE

“The city is going to survive, we are going to get through it.  It’s going to be very, very difficult time.  I don’t think we yet know the pain that we’re going to feel when we find out who we lost, but the thing we have to focus on now is getting this city through this, and surviving and being stronger for it.”~Rudolph Giuliani

Monday 9.10.18

3 Rounds for time of:

200 M Run
30 Box Jumps (24/20)
20 Wall Toe Touches
100 M Single Arm Farmer’s Carry (AHAP)

1) 10 minutes to work to a heavy 3 Power Clean then…

Every minute on the minute for 6 minutes:

3 Power Cleans (must reset between each rep)

September Schedule:

If you plan to attend the Jump Rope Clinic on Saturday, September 22nd please sign up by contacting Hunter or Brandy this week. The cost to attend is $20.  Mute Sports will be making custom ropes on site if you are in need of a new rope. 

“Worry does not empty tomorrow of its sorrow, it empties today of its strength.”~Corrie Ten Boom

Sunday 9.9.18

Rest Day

Saturday 9.8.18

Teams of 2 complete:

Alternate to complete as many rounds and reps in 5 minutes of each of the following:

-60′ Sled Pull
-1 Legless Rope Climb
-120′ Farmer’s Carry
-1 Keg Up and Over
Rest 1 minute between movements.

1) Every minute on the minute for 10 minutes complete:

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

“Obstacles are those frightful things you see when you take your eyes off your goal.”~Henry Ford

Friday 9.7.18

Complete each of the following with a 4 minute running clock:

400 M Run
Row for Max Cals in the time remaining
Rest 1 minute…

400 M Run
Max Ab Mat Sit Ups in the time remaining
Rest 1 minute…

400 M Run
Max Wall Balls in the time remaining
Rest 1 minute…

400 M Run
Max Power Snatches (115/80) in the time remaining

“God’s plans for your life far exceed the circumstances of your day.”~Louie Giglio

Thursday 9.6.18

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

5 One Arm KB Push Presses (53/35…right side)
5 One Arm KB Push Presses (53/35…left side)
15 KB Sumo Deadlift High Pulls (53/35)
30 Double Unders

Rest 3 minutes then…

With a 5 minute clock: 

50 Plate Ground to Overhead (45/25)
Gun Walk the remainder of the time (every time you drop the plate, 4 plyo push ups penalty)
-A good goal is less than 3 drops on the Gun Walk

Rest 3 minutes then…

Max Turkish Get Ups in 5 minutes

“No friendship is an accident.”~O.Henry

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