Wednesday 11.15.17

Teams of 2 complete as many rounds and reps as possible alternating in 15 minutes of:

7 Bench Press reps
10 Goblet Squats
25 Double Unders

Partners will alternate movements to complete each round. Partner 1 performs 7 Bench Press reps…Partner 2 performs 10 Goblet Squats.  Partner 1 performs 25 Double Unders (1 round complete).

“My grandfather once told me that there were two kinds of people: those who do the work and those who take the credit.  He told me to try to be in the first group; there was much less competition.”

Tuesday 11.14.17

Complete the following for time:

50 Power Clean and Jerks (155/105)

Complete 3 Burpees every minute on the minute until you complete all 50 Power Clean and Jerks.  The workout begins with 3 Burpees.

Rx’d + (185/125)

1) 4 rounds not for time of:

10 Push Presses (from rack)
20 Landmine Twists
20 Paralette In and Outs

“I am motivated by the fear of being average.”

Monday 11.13.17

Complete the following for time:

1 round of “Kelly”
2 rounds of “Helen”
1 round of “Christine”
2 rounds of “Nancy”


5 rounds for time of:

400 M Run
30 Wall Balls (20/14)
30 Box Jumps (24/20)


3 rounds for time of:

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


3 rounds for time of:

500 M Row
12 Deadlifts (bodyweight)
21 Box Jumps (24/20)


5 rounds for time of:

400 M Run
15 Overhead Squats (95/65)

“Work on yourself first, take responsibility for your own progress.”

Sunday 11.12.17

Rest Day

Saturday 11.11.17

“Tabata These”

Row (cals)
DB Push Presses (45/30)
Deadlifts (185/125)
Ab Mat Sit 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″

“Those who expect moments of change to be comfortable and free of conflict have not learned their history.”~Joan Wallach Scott

Friday 11.10.17

For time:

800 M Plate Carry (MMS 45/25)
15 Bar Muscle Ups
30 Burpee Box Jumps (24/20)
15 Bar Muscle Ups
400 M Plate Carry (45/25)

“It is easy to take liberty for granted, when you have never had it taken from you.”

Thursday 11.9.17

10-8-6-4-2 reps for time of the KB complex:

Left Arm Snatches (53/35)
Left Arm Thrusters
Left Arm Swings
Right Arm Snatches
Right Arm Thrusters
Right Arm Swings

1)  5 rounds not for time of:

20 Landmine Twists
3 Legless Rope Climbs
20 Strict V-Ups

“On this Veterans Day, let us remember the service of our veterans, and let us renew our national promise to fulfill our sacred obligations to our veterans and their families who have sacrificed so much so that we can live free.”
~Dan Lipinski

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