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

Friday 6.16.17

21-15-9 reps for time of:

Thrusters (95/65)
KB Swings (53/35)
Burpees

Rx’d + (115/80…70/53)

“Eventually we all have to accept full and total responsibility for our actions, everything we have done, and have not done.”

Thursday 6.15.17

5 rounds for time of:

200 M Run
10 Toes to Bar
2 Rope Climbs
10 Deadlifts (225/155)

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

“If you really want to do something, you’ll find a way.  If you don’t, you’ll find an excuse.”

Wednesday 6.13.17

Complete the following:

With a 7 minute continuously running clock complete as many rounds and reps as possible of:

10 Bench Press Reps (135/95)
25 Double Unders

Rest 2 minutes…

With a 6 minute continuously running clock complete as many rounds and reps as possible of :

60′  KB Goblet KB Walking Lunge
Every minute on the minute complete 12 Push Ups (deload)

Rest 2 minutes…

With a 5 minute continuously running clock complete:

600 M Run
Max Rep True Push Ups in the time remaining

1) 3 rounds not for time of:

30 Second Ring Dip Static Hold
15 Banded Tricep Extensions

“Enjoy the little things, for one day you may look back and discover they were the big things.”

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