Daily Workout

Workout of the Day

Tuesday 7.30.19

“Deck of Cards”

Diamonds-200 M Run
Spades- Deadlift (225/155)
Hearts- Kipping Handstand Push Ups
Clubs- KB Swings (70/53)

Jokers-1000 M Row or 800 M Run (MMS) or Bike 1.5 Miles

Each team of 2 athletes will receive one complete deck of playing cards.  Each team member will draw a card and perform the card number and the suit exercise and then draw another card.  This will continue until the deck is completed.  Face cards are worth 10 and Aces are worth 11. 

“Opportunity is missed by most people because it is dressed in overalls and looks like work.”~Thomas Edison

Monday 7.29.19

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

4 Power Snatches (155/105)
8 Chest to Bar Pull Ups
12 Box Jumps (24/20)

1) Back Squat 3-3-3-3 (climbing)

“BE where you are.”~Someone Smart

Sunday 7.28.19

Rest Day

Saturday 7.27.19

For time:

Run 1 Mile (MHS Loop)
75 Wall Balls (20/14)

Time Cap: 15 minutes

1) Devote 14 minutes to ONE skill

“The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.”~Vince Lombardi

Friday 7.26.19

Teams of 2 complete the following for time:


Bench Press (155/105)
Power Clean (155/105)

-Partners may partition reps in any manner…only 1 partner working at a time.

“This is the process- acknowledging where you are, identifying where you want to be, and breaking it down into pieces. Excellence is a matter of steps. Excel at this one, then at that one, and then the one after that.”~Ben Bergeron

Thursday 7.25.19

Teams of 2 complete the following: 

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

250′ Single Arm Overhead Walking Lunge (53/35)
50 DBall Cleans (AHAP/Over Shoulder)
50 Toes to Bar
50 Box Jumps (24/20)

-Partners may partition reps in any manner…only 1 partner working at a time.

1) Complete the following with a partner not for time of:

3 rounds of:

100 M Farmers Carry (each)
30 Partner Med Ball Sit Ups


BRING A FRIEND DAY will be today, Thursday, JULY 25TH. This will be a free class for our friends and they are welcome to attend any class.

“The doctor of the future will give no medicine, but will interest his patients in the care of the human body, in diet, and in the cause and prevention of disease.”~Thomas Edison

Wednesday 7.24.19


3 rounds for time of:

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

Compare to HERE

1) Deadlift 3×5 @90% of last load on 7.11.19

“Learning how to be still, to really be still and let life happen- that stillness becomes a radiance.”~Morgan Freeman



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