Thursday 2.9.17

With a continuously running clock do 1 Power Clean and Jerk (135/95) the first minute, 2 Power Clean and Jerks the second minute, 3 Power Clean and Jerks the third minute… continuing as long as you are able to complete within the minute.

Use as many sets each minute as needed.

Compare to HERE

1) Deadlift 3 x 7 (across)

2) 3 rounds not for time of:

15 Hip Extensions
3 Legless Rope Climbs

“Man cannot discover new oceans unless he has the courage to lose sight of the shore.”~Andre Gide

Wednesday 2.8.17

Teams of 2 complete as many rounds and reps as possible alternating in 17 minutes of:

50 Bench Press reps (185/105)
75 Wall Balls (20/14)
150 Double Unders

Partners may partition reps in any manner. 

“We are what we repeatedly do.  Excellence, therefore, is not an act but a habit.”~Aristotle

Tuesday 2.7.17

Complete the following each for time:

Starting at 0:00 minutes:

21-15-9 reps of:

KB Swings (53/35)
Push Presses (95/65)
Bar Facing Burpees

Rx’d + (70/53)

Starting at 9:00 minutes:

2 rounds of:

20 Deadlifts (245/165)
20 Burpee Box Jumps (24/20)

Starting at 17:00 minutes:

50 Toes to Bar
Complete 5 Burpees every minute on the minute until all Toes to Bar are completed.

“Things that hurt, instruct.”~Benjamin Franklin

Monday 2.6.17

As many rounds and reps as possible in 12 minutes of:

3 Muscle Ups
6 Handstand Push Ups
9 Squat Cleans (185/125)

1) Front Squat 3-3-3-3-3 (climbing)

“The man who is happy is fulfilling the purpose of existence.”~Fyodor Dostoyevsky

Sunday 2.5.17

Rest Day

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

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