Daily Workout

For time: 

40 Cal Row/30 Cal Bike
120 Wall Balls (20/14)
40 Cal Row/30 Cal Bike

1) Tempo Overhead Squat 1-1-1-1-1 (across)
3 sec down/10 sec pause in bottom

Let the peace of Christ rule in your hearts, since as members of one body you were called to peace. And be thankful.~Colossians 3:15

2 rounds of:

With a 3 minute continuously running clock complete:

300 M Shuttle (200 +100)

Max Single-arm Devils Press (alternating…50/35) in time remaining 

Rest 90 seconds

300 M Shuttle (200 +100)

Max DB Weighted Lunge Steps (50/35)  in the time remaining

Rest 90 seconds

-Use a single DB for the weighted lunge; athlete may hold the DB in any manner
-Score will be total reps for each round (Devils Press + Weighted Lunge Steps)

1) Deadlift (build to a heavy 3)

“It’s not just about effort. It’s also about the consistency with which you make that effort every single day, when no one is watching, and for EACH detail of the process.”~Mat Fraser

15-12-9-12-15 reps for time of:

Box Jump on and Overs (24/20)
Push Jerks (115/80)
Strict Ring Dips

Rx’d + (145/100)

Compare to HERE

1) 4 rounds not for time of: 

8 Cossack Squats (each)
10 DB Hammer Curls (each)
:45 Handstand Hold

“Nature does not hurry, yet everything is accomplished.”~Lao Tzu

Rest Day

As many rounds and reps as possible in 10 minutes of:

15 Toes to Bar
30 Double Unders
120’ Farmer’s Carry (AHAP)

1) Every minute on the minute for 12 minutes:

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

“Consistency over time: show up, give it your all, repeat. That’s the secret, folks. With fitness and every other part of life.”~Christine Kole 

“Deck of Cards”

Diamonds-200 M Run
Spades-Power Cleans (155/105)
Hearts-Burpees
Clubs-Box Jumps (24/20)

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

Each team of 2 athletes will receive one complete deck of playing cards for time.  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.

The Lord is my shepherd, I lack nothing. He makes me lie down in green pastures, he leads me beside quiet waters, he refreshes my soul.~Psalm 23:1-2

7 rounds of:

Every minute on the minute complete:

Minute 1- 3 Back Squats (climbing)
Minute 2- :45 DBall Hold (AHAP)
Minute 3- 15/12 Cal Bike/Row

1) 4 rounds not for time of:

Max L-Sit Hold
:30 Glute Bridge Hold 
20 Alt. V-Ups

“Sir, my concern is not whether God is on our side; my greatest concern is to be on God’s side, for God is always right.”~Abraham Lincoln