Friday 8.4.17

Teams of 2 complete the following:

Each minute begins with each team member performing 3 Burpees then…

With a continuously running clock do 1 Power Snatch (115/80) the first minute, 2 Power Snatches the second minute, 3 Power Snatches the third minute… continuing as long as you are able to complete within the minute.

Power Snatches may be partitioned in any rep scheme as long as the total number of reps is achieved within the minute as a team.

Rx’d + (135/95)

“A man can be as great as he wants to be.  If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.”~Vince Lombardi

Thursday 8.3.17

2 rounds for time of:

800 M Run (MMS)
21 Back Squats (225/155)
5 Rope Climbs

Compare to HERE

1) 3 x 12 Double KB Front Squats (AHAP)


There will be no Olympic Weightlifting class today.

A man’s pride shall bring him low: but honor shall uphold the humble in spirit.~Proverbs 29:23

Wednesday 8.2.17

As many rounds and reps as possible in 16 minutes of:

9 Bench Press reps (bodyweight/.75 bodyweight)
100 M Run
9 Box Jumps (24/20)

1) 3 rounds not for time of:

DB Incline Bench 8-12 reps
15 Kneeling Banded Chest Pulls
(rest as needed between sets)

2) 50 Banded Tricep Extensions

“You make a living by what you get, but you make a life by what you give.”~Author Unknown

Tuesday 8.1.17

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

“The truth is, everyone is going to hurt you.  You just got to find the ones worth suffering for.”~Bob Marley

Monday 7.31.17

10 rounds for time of:

9 Thrusters (95/65)
35 Double Unders

Compare to HERE

1) Front Squat 3-3-3-3-3 (climbing)

“Bad habits are easier to abandon today than tomorrow.”

Sunday 7.30.17

Rest Day

Saturday 7.29.17

3 rounds for time of:

12 Deadlifts (185/125)
1 Rope Climb
9 Hang Power Cleans (185/125)
1 Rope Climb
6 Push Jerks (185/125)
1 Rope Climb

Compare to HERE

1) Every minute on the minute for 12 minutes:

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

“Working hard becomes a habit, a serious kind of fun.  You get self-satisfaction from pushing your self to the limit, knowing that all the effort is going to pay off.”~Mary Lou Retton

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