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.

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.

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.

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