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

Thursday 5.11.17

5 rounds for time of:

3 Deadlifts (405/275)
6 Muscle Ups
12 Pistols
18 Box Jump 0n and Overs (24/20)

1) 3 rounds not for time of:

Max reps strict Chin Ups
20 Banded Good Mornings

“As long as I have a want, I have a reason for living. Satisfaction is death.”~George Bernard Shaw

Wednesday 5.10.17


For time:

Run 1 Mile (MHS loop)
30 Power Cleans (185/125)

Rx’d + (225/155)

“There is nothing like staying at home for real comfort.”~Jane Austen

Tuesday 5.9.17

Complete the following for time:

21-18-15-12-9-6-3 reps of:

KB Swings (53/35)
Push Presses (95/65)
Complete 30 Double Unders after each set

Rx’d+ (70/53…115/80)

Compare to HERE

1) 4 rounds not for time of:

100 M Farmer’s Carry (AHAP)
7 Shoulder Presses (from rack)
60 Second Right Side Plank Hold
60 Second Left Side Plank Hold

“When you have success you don’t have to talk or brag about it.  People will see it in you.”~Mike Bruce

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