Daily Workout

“Fresh Prince of Bel-Air”

For time:

Cash In: 100 Double Unders

15-12-9-12-15

Pull Ups
Deadlifts (225/155)

Cash Out: 100 Double Unders

1) 4 rounds not for time of: 

100 M Farmer’s Carry (AHAP)
15  Banded Good Mornings
:30 Single-leg Glute Bridge Hold (each)

“When the day is over, let it go.  Don’t dwell on what you could’ve or should’ve done.  Tomorrow is another day and another chance.”

“Full House”

2 rounds of:

With a 3:00 clock:

300 M Run
Max Rope Climbs

Rest 1 minute

300 M Run
Max Power Clean and Jerks (155/105)

Rest 1 minute

300 M Run
Max Power Snatches (155/105)

Rest 1 minute

-Score will be total reps for each round (Rope Climbs+ Power C&J + Power Snatches)

“I have learned that success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome while trying.”~Booker T. Washington

“Cheers”

5 rounds for time of:

15 Push Ups
15 Med Ball Cleans (20/14)
15 Burpees

1) Bench Press 5×5 (across)

“Know what you want. Figure out why you want it. Decide what you’re going to do about it. Do it. Repeat.”~Bob Goff

Rest Day

Clean and Jerk

3-3-3-3-3-3 (climbing)

Clean Pull

3-3-3 (across)

“If you would hit the mark, you must aim a little above it; Every arrow that flies feels the attraction of earth.”~Henry Wadsworth Longfellow

“Mötley Crüe”

Teams of 3 complete:

As many rounds and reps as possible in 25 minutes of:

60 Front Squats (185/125)
90 Handstand Push Ups
120 Box Jumps (30/24)

-Two partners work while one partner rows 200 M or bikes .4 miles.  Reps may be partitioned any way by the two working partners. Only one partner may be working at a time to accomplish reps.

“If you want to know your past – look into your present conditions. If you want to know your future – look into your present actions.”~Chinese Proverb

For time (athletes choice): 

Max effort 2K Row 

or 

Max effort 3 Mile Echo Bike

1) 4 rounds not for time of:

120′ DBall Carry (AHAP)
12 Cossack Squats (6 each)
12 Hip Extensions

“May your choices reflect your hopes, not your fears.”~Nelson Mandela