Daily Workout

As many rounds and reps as possible in 18 minutes of:

3 Stadium Runs (MHS)
12 KB Swings (53/35)

“Unless a man is master of his should, all other kinds of mastery amount to little.”~President Theodore Roosevelt

“Tabata These”

Row/Bike Cals
DB One Arm Snatch (50/35…alternating)
Ab Mat Sit Ups
Static Ring Support Hold

*Rest 1 minute between movements

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Score is lowest rounds of Cals, DB Snatches and Ab Mat Sit Ups as well  lowest time held in Static Ring Support Hold to comments.

1) Every minute on the minute for 12 minutes: 

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

“There is some good in this world, and it’s worth fighting for.”~J.R.R. Tolkien

For time:

Run 1 Mile (MHS Loop)
40 Box Jumps (24/20)
40 Burpees
20 Clusters (135/95)

Rx’d + (165/110)

“Concentrate all your thoughts upon the work at hand. The sun’s rays do not burn until brought to a focus.”~Alexander Graham Bell

As many rounds and reps as possible in 8 minutes of:

15 Russian KB Swings (70/53)
12 Push Ups
9 Chest to Bar Pull Ups

1) Bench Press 10-8-6-4-2 
*Post loads for each set and set of 2 as score

“Boasting about your strength is easy. Admitting weaknesses builds credibility.”~from Pen and Paper Strength

Every 4:00 for 4 sets:

200 M Run
20 Wall Balls (20/14)

Rx’d + 30 Unbroken Wall Balls (20/14)

*Score each round for time

1) 3 rounds not for time of:

3 Wall Walks
20 Glute Bridges
60’ Double DB Walking Lunge (50’s/35’s)

*DB’s are held at side while completing the lunge walk

“Don’t let your hope be shoplifted.”~Lisa Harper

Teams of 2 complete the following for time:

175 Double Unders (Partner 1 then switch)
500 M Row (Partner 2 then switch)

-into-

75 Deadlifts (225/155…split)
*Partner holds Deadlift (225/155)
75 Toes to Bar (split)
*Partner dead hangs

-Each partner completes the 175 Double Unders and 500 M Row (both are working at the same time and then switch)
-Split reps on deadlifts and toes to bar as needed, while one partner is working the other holds the deadlift bar or is completing dead hang during the Toes to Bar

1) 4 rounds of Durante Core: 

10 Hollow Rocks
10 V-Ups
10 Tuck Ups
:10 Hollow Hold

Rest 1 minute between rounds

“Concentration and mental toughness are the margins of victory.”~Bill Russell

Rest Day