Monday 5.8.17

As many rounds and reps in 10 minutes of:

12 Thrusters (95/65)
6 Chest to Bar Pull Ups
12 Burpees

1) Back Squat (5 rep max)

Compare and add loads to HERE

“A leader leads by example, whether he intends to or not”

Sunday 5.7.17

Rest Day

Saturday 5.6.17

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″

“If you don’t invest very much, then defeat doesn’t hurt very much and winning isn’t very exciting.”~Dick Vermeil

Friday 5.5.17

Teams of 2 complete as many rounds and reps as possible alternating in 20 minutes of:

30 Hang Power Clean and Jerks (135/95)
45 Bench Press reps (185/105)
60 Wall Balls (20/14)
200 M Run (each)

Partners may partition reps in any manner with the exception of the 200 M Run.

For where your treasure is, there your heart will be also.~Matthew 6:21

Thursday 5.4.17

Complete the following:

As many rounds and reps as possible in 4 minutes of:

3 Power Snatches (135/95)
20 Double Unders

Rest 2 minutes…

As many rounds and reps as possible in 4 minutes of:

6 Power Snatches (115/80)
20 Double Unders

Rest 2 minutes…

As many rounds and reps as possible in 4 minutes of:

9 Power Snatches (95/65)
20 Double Unders

Compare to HERE

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

2 Snatches (increase loads every 2 minutes)

“In everyone’s life, at some time, our inner fire goes out.  It is then burst into flame by an encounter with another human being.  We should all be thankful for those people who rekindle the inner spirit.”~Albert Schweitzer

Wednesday 5.3.17

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

3 Muscle Ups
6 Deadlifts (245/165)
9 Handstand Push Ups
12 Box Jumps (24/20)

2) 4 rounds not for time of:

Max True Push Ups
Max Strict Chin Ups
15 Kneeling Banded Chest Pulls

Consider it pure joy, my brothers, whenever you face trials of many kinds, because you know that the testing of your faith develops perseverance.~James 1:2-3

Tuesday 5.2.17

2 rounds of:

As many rounds and reps as possible in 5 minutes of:

3 Power Cleans (185/125)
6 Burpees
Rest 3 minutes after each round

1) Complete the following immediately following the last 3 minute rest period:

Max rope Climbs in 4 minutes

2) 3 x 15 GHD Sit Ups

“Change your thoughts and you change your world.”~Norman Vincent Peale

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