Thursday 2.23.17

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

5 Shoulder to Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)

Compare to HERE

1) Deadlift 3 x 5 (across)

2) 3 x 20 Banded Good Mornings

“Anyone can do something when they want to do it.  Really successful people do things when they don’t want to do it.”

Wednesday 2.22.17

3 rounds for time of:

600 M Run
21 Burpees

1) Bench Press 5 x 5 (across)

2) 5 rounds not for time of:

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

“If you care enough for a result, you will most certainly attain it.” ~William James

Tuesday 2.21.17


As many rounds and reps as possible in 17 minutes of:

5-10-15-20-25-30-35…reps of:

Wall Balls (20/14)
KB Swings (53/35)
Complete a 100 M Run after each set

Continue on through 40…45…and so forth.

Rx’d + (70/53)

Compare to HERE

1) Back Squat (find 7 rep max)

Compare and add loads to HERE

“Most people have the will to win, few have the will to prepare to win.”~ Bobby Knight

Monday 2.20.17

For time:

30 Toes to Bar
100 Double Unders
30 Power Clean and Jerks (135/95)
20 Toes to Bar
75 Double Unders
20 Power Clean and Jerks (155/105)
10 Toes to Bar
50 Double Unders
10 Power Clean and Jerks (185/125)

Rx’d + (155/105…185/125…225/155)

Compare to HERE

Congratulations to Ayla, Jen, Sara, Erin, Sarah, Rebecca, Jenni, Amanda, Jenny, Sam, Lauren, and Shelby on their performance in Blairsville this weekend!!!

“You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself.”~Jim Rohn

Sunday 2.19.17

Rest Day

Saturday 2.18.17

As many rounds and reps as possible in 7 minutes of:

10 Power Snatches (75/55)
3 Bar Muscle Ups

Compare to HERE

1) Every minute on the minute for 12 minutes complete:

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

“The closer you get to your goal, the harder you begin to work.”

Friday 2.17.17

As many rounds and reps as possible in 20 minutes of:

400 M Run
10 Push Presses (95/65)
10 KB Swings (53/35)
10 Box Jumps (24/20)

“We cannot always build the future for our youth, but we can build our youth for the future.” ~Franklin Delano Roosevelt

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