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

Thursday 2.16.17

Teams of 2 complete the following:

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean (135/95)
2 Power Cleans (135/95)
3 Power Cleans (135/95)
4 Power Cleans (135/95)
5 Power Cleans (135/95)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean (155/105)
2 Power Cleans (155/105)
3 Power Cleans (155/105)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean (185/125)

Rx’d + (185/125…225/155…255/170)

Reps do not have to be unbroken but the reps must be completed before partner can begin.  For example, partner A performs 1 rep…partner B performs 1 rep…then partner A performs 2 reps…partner B performs 2 reps…and so forth as you rotate through rep scheme.  Begin rep scheme again after completion of round one.

Compare to HERE

1) Tabata 6 x 20 x 10

Ab Mat Sit Ups
Weighted Ab Twists
Plank Hold

“Blessed is he who expects nothing, for he shall never be disappointed.”~Jonathon Swift

Wednesday 2.15.17

6 rounds of:

Every 2 minutes complete:

10 Burpees
Max Wall Balls (20/14) in the time remaining
Rest 1 minute between each round

1) Back Squat (find a 7 rep max)

Free Play!!

“We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing and appreciating what we do have.”~Frederick Keonig

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