August 7-11

August 7-11


Complete as many reps as possible in 8 minutes


Dumbbell/KB Deadlift (70/40)

Box Jump (24/20)

With remainder of time max Toes to Bar

Daily Thought-

“Pain? Yes, of course. Racing without pain is not racing. But the pleasure of being ahead outweighed the pain a million times over. To hell with the pain. What’s six minutes of pain compared to the pain they’re going to feel for the next six months or six decades. You never forget your wins and losses in this sport. YOU NEVER FORGET.”  – Brad Alan Lewis



A- Every 2 minutes for 12 minutes complete 3 Front Squats

B- Complete for time

30 medicine-ball cleans
30 ring dips
30 medicine-ball cleans

30 chest-to-bar pull-ups

30 medicine-ball cleans
30 hand release push-ups
30 medicine-ball cleans

Daily Thought-

“Only he who can see the invisible can do the impossible” – Frank L Gaines



Complete 3 Rounds for Time

Run 3 Laps

15 Groud 2 Overhead (135/95)

15 Over the Bar Burpees

Daily Thought-

It’s not the will to win that matters – everyone has that.  It’s the will to prepare to win that matters” – Paul “Bear” Bryant



Complete as many rounds and reps as possible in 7 minutes

50 Double Unders

10 Overhead Squats (135/95)

Daily Thought-

“Pain is that last quarter of a mile. You feel it, but when you’re through racing, your whole body just feels elated. So the pain is worth it.” – Louie Zamperini


Complete as many rounds and reps as possible in 25 minutes

The “O” Course

Daily Thought-

I saw a sign with a Minion and it said…”My room is not messy, it is an obstacle course designed to keep me fit.”… well today is an obstacle course at the gym designed to keep you fit.

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