Saturday 2.4.17

“Tabata These”

DB Push Presses (45/30)
Row (cals)
Plank Ups
Chest to Bar Pull Ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

1) Every minute on the minute for 12 minutes:

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

“Nature does not hurry, yet everything is accomplished.”~Lao Tzu

Friday 2.3.17

As many rounds and reps as possible in 15 minutes of:

40 Box Jumps (24/20)
30 Snatches (75/45)
30 Box Jumps (24/20)
30 Snatches (135/75)
20 Box Jumps (24/20)
30 Snatches (165/100)
10 Box Jumps (24/20)
As many reps as possible in time remaining of Snatches (210/120)

Compare to HERE

“Perseverance is not a long race; it is many short races one after another.”~Walter Elliott

Thursday 2.2.17

For time:

50 Wall Balls (20/14)
20 Toes to Bar
800 M Run (MMS)
20 Toes to Bar
50 Wall Balls (20/14)

“Duty is what one expects from others.”~Oscar Wilde

Wednesday 2.1.17

As many rounds and reps as possible in 10 minutes of:

5 Deadlifts (225/155)
15 Push Ups
30 Double Unders

1) 4 rounds of:

Every 3 minutes complete:
Max reps Bench Press (bodyweight/.75 bodyweight)

And whatever you do, do it heartily, as to the Lord and not to men, knowing that from the Lord you will receive the reward of the inheritance; for you serve the Lord Christ.~Collosians 3:23-24

Tuesday 1.31.17


3 rounds for time of:

400 M Run
21 KB Swings (53/35)
12 Pull Ups

Compare to HERE

1) 4 rounds of:

Minute 1-25 Ab Mat Sit Ups
Minute 2-2/3 Rope Climbs
Minute 3-45 second Plank Hold

“If I do my full duty, the rest will take care of itself.”~General George S. Patton

Monday 1.30.17

21-15-9 reps for time of:

Power Clean and Jerks (135/95)
Complete 50 Air Squats at the completion of each round

Compare to HERE

1) Back Squat (work to heavy 3)

2) 4 rounds not for time of:

16 Weighted Box Step Ups (each)
Rest as needed between sets

“Experience is what you got by not having it when you need it.”

Sunday 1.29.17

Rest Day

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