20210119

Wednesday 1/20

1 – Minute Row for Meters
1 – Minute Rest
2 – Minutes Row for Meters
2 – Minutes Rest
3 – Minutes Row for Meters
3 – Minutes Rest
1 – Minute Knees to Elbow for Reps
1 – Minute Rest
2 – Minutes Burpees for Reps
2 – Minutes Rest
3 – Minutes Squats for Reps
For total meters & reps

Post total meters and reps in comments.


This Weeks Focus / Quote ~
Work hard in silence.  
Let your success be your noise.

20210118

Tuesday 1/19

8 – Wall Ball Shots
10 – Kettle Bell Swings
12 – Overhead Lunges Alternate Left/Right
As many rounds and reps as possible in 7 minutes
Rest 3 minutes
10 – Box Jumps
8 – Hands off Pushups
6 – Pull Ups
As many rounds and reps as possible in 7 minutes

Post rounds and reps in comments.


This Weeks Focus / Quote ~
Work hard in silence.  
Let your success be your noise.

20210117

Monday 1/18

Alternate lifts:
Sumo Deadlift
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 

Push Press
3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 

Post loads lifted in comments.


This Weeks Focus / Quote ~
Work hard in silence.  
Let your success be your noise.

Sunday 1/17

 Sunday Sunrise~


Hebrews 10:24,25

This Weeks Focus / Quote ~
Work hard in silence.  
Let your success be your noise.

20210115

Saturday 1/16

25 - Air Squats
18 – Dumbbell Power Snatch
7 – Chest to Bar Pull Ups
As many round and reps as possible in 15 minutes

Post round and reps completed in comments.

The turkish get up!

This Weeks Focus / Quote ~
“I know the price of success: 
dedication, hard work and an unremitting devotion 
to the things you want to see happen.”
-Frank Lloyd Wright