After Last week, what’s next??

This. Await the rest of the week in due time, you “planners” 🙂

7 Muscle-Ups, 100 double unders 3 Rounds for Time

Front Squat Max 5, and Rope climb stuff!


Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

20-min AMRAP of:

1 15′ Rope Climb
400m Run


15-min AMRAP of:
8 Freestanding HSPU
1 15′ Rope Climb

U.S. Army Staff Sergeant Robert J. Miller died Jan. 25, 2008, in Bari Kowt, Afghanistan, of wounds sustained when he encountered small-arms fire while conducting combat operations. The 24-year-old, of Oviedo, Florida, was assigned to the 3rd Battalion, 3rd Special Forces Group (Airborne) in Fort Bragg, North Carolina, and served during Operation Enduring Freedom. In October of 2010, Miller was awarded the Medal of Honor posthumously for his heroic actions in combat. Miller is survived by his parents, Philip and Maureen; brothers, Thomas, Martin and Edward; and sisters, Joanna, Mary, Therese and Patricia.

Shell out Saturday!

Posted a day early for you to buddy up, plan for reps and be ready to dominate!!

Partner “Barbara”.

Agree upon the reps ahead of time, work at the same time, rest at the same time.

Do all 5 rounds.

The goal would be to finish the reps fast enough to achieve a 1:1 work to rest ratio. Not easily done!

Fortnite Fridays!!

That’s just at the Ward house maybe.

Bench Press for Best 3

And then OF COURSE we’ll accessorize the bench press motion so you guys get ALL AROUND STRENGTHENING which is fairly friggin foremost in forefront our focused minds. Get it? Lana and Jesse both drive Focuses (Foci?), so we’re in fact “focused”.

That’s bad huh?

Tragidorish Thursday, Trivium?

Posted a day early for you to remember, that there is no spoon, and then you’ll notice that it’s only yourself that’s bending.

7 Deadlifts 225/155, 7 Burpee Pull-ups (6” Jump) AMRAP 7 minutes

Weird Wednesdays, Wow

Posted a day early for you to pack socks!

3 Rope Climbs 20’, 15 GHD Sit-ups, 30 DB Snatches Alternating, Max Rounds in 10 minutes

This should be a rad stimilus, a great goal is 3 rounds. The grip may compound, we’ll see 🙂

Here’s the Chief!!

Posted now because it’s really a good session, don’t miss it!!

The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

You aren’t going to get the butt you want by sitting on the one you have


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