Saturday 12/7

"T.U.P."

Power Cleans - 135 / 95
Pull Ups
Front Squats - 135 / 95
Pull Ups
15 - 12 - 9 - 6 - 3
For time:

post time in comments.

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. 

He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families. 
First posted Dec. 8, 2015

This Weeks Focus / Quote ~
The day you run out of excuses is the day you will run into progress.

Friday 12/6

"Fight Gone Bad"

Wall Ball Shot - 20 / 14

Deadlift High Pull - 75 / 45

Box Jump - 20"

Push Press - 75 / 45

Row - (Calories)

In this workout you move from each of five stations after a minute.

The clock does not reset or stop between movements.

This is a five-minute round from which a one-minute break is allowed before repeating.

On call of "rotate", the athletes must move to next station immediately for best score.

One point is given for each rep, except on the rower where each calorie is one point.

Score = 3 rounds for points:

post score to comments.

This Weeks Focus / Quote ~
The day you run out of excuses is the day you will run into progress.

Thursday 12/5

Rest Day ~

Happy Birthday today to Josh Gaynor!

This Weeks Focus / Quote ~
The day you run out of excuses is the day you will run into progress.

Wednesday 12/4

On The Minute

6 – Squats

3 – Pull Ups

5 – Toes to Bar

For 10 minutes:

5 – Burpee Box Jumps 

For 10 minutes: 

post minutes completed in comments. 

This Weeks Focus / Quote ~
The day you run out of excuses is the day you will run into progress.

Tuesday 12/3

DB Presses
3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
Back Squats
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3

post loads lifted in comments.

Squat days sometimes include back squats and split box squats.

Happy Birthday today to Dustin Zuffelato!

This Weeks Focus / Quote ~
The day you run out of excuses is the day you will run into progress.