Daily Workout

“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

“Metallica”

4 rounds for time of:

50 Double Unders
20 Toes To Bar
10 Power Snatches (135/95)

(Rx’d+ 155/105)

1) Overhead Squat 3-3-3-3 (climbing)

“God sends disruption to push you into new dimensions.”~T.D. Jakes

“Led Zeppelin”

Complete the following: 

4 sets of:

1:00 Max reps Sit ups
1:00 Max reps Single DB Box Step Ups (50/35)
1:00 Max reps Alt. V-Ups
1:00 Max reps Single DB Devils Press (50/35)

-Rest 1:00 between sets
-Score will be total reps for each set
-DB can be held in any position while completing box step ups, swap hands as needed

1) Every minute on the minute for 10 minutes:

3-5 Strict Chin Ups

“A leader is a dealer in hope.”~Napoleon Bonaparte