Daily Workout

“Diamonds Are Forever”

For time:

21 Power Cleans (135/95)
21 Pull Ups
42/30 Cal Row
15 Push Jerks (135/95)
15 Pull Ups
30/20 Cal Row
9 Power Clean and Jerks (135/95)
9 Pull Ups
18/10 Cal Row

Rx’d + (165/110)

1) 3 rounds not for time of:

10 Weighted Glute Bridges 
10 Bulgarian Split Squats (each)
10 Single Leg DB RDLs (each)

“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.”~Martin Luther King, Jr. 

“Live and Let Die”

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

3-6-9-12…
Devils Press (1×50/1×35…alternating)

*Complete 10 Box Jump On and Overs (24/20) after each set of Devils Press

Rest 5:00

As many rounds and reps as possible in 4 minutes of:

3-6-9-12…
Burpee Box Jump On and Overs (24/20)

*Complete 10 Alt. DB One Arm Snatches (50/35) after each set of burpee box jump on and overs

1) Push Press 5-5-5-5 (climbing)

“There is nothing like a challenge to bring out the best in man.”~Sean Connery

 

Rest Day

“Iron Man”

2 rounds each for time of:

15/12 Cal Echo Bike
20 Push Ups
40 Air Squats
80 Double Unders
40 Air Squats
20 Push Ups
15/12 Cal Echo Bike

-Rest 3:00 b/t rounds

1) Every minute on the minute for 12 minutes:

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

“Take time to be a Human Being, not a Human Doing.”

“Guardians of the Galaxy”

Teams of 2 complete the following for time: 

100 DBall Cleans (AHAP)
*Partner dead hangs from pull up bar while other partner works, swap as needed

100 Toes to Bar
*Partner completes handstand hold while other partner works, swap as needed.

“I may not be there yet, but I’m closer than I was yesterday.”~Author unknown

“Spiderman”

Teams of 2 complete the following: 

Max distance Row in 32 minutes

*For the first 16 minutes partners must swap every 2:00
*For the last 16 minutes partners must swap every 1:00

1) Teams of 2 complete the following not for time of:

100 Hollow Rocks
200 Alt. V-Ups

*Partition the core work in any manner to complete all reps and swap as needed

“With great power, comes great responsibility.”~Spiderman

“Hulk” 

6 rounds not for time of:

5 Bench Press Reps
120’ Double KB Front Rack Carry (AHAP)
20/15 Cal Bike/Row/Ski

*Bench Press: work to a heavy set of 5 on last set. Record all weight loads to comments. 

“In your actions, don’t procrastinate. In your conversations, don’t confuse. In your thought, don’t wander. In your soul, don’t be passive or aggressive. In your life, don’t be all about business.”~Marcus Aurelius