20180217

Sunday 2/18

Rest Day ~


Sunday Sunrise ~
2 Timothy 1:7

This Weeks Focus / Quote ~
Wake up everyday stronger that yesterday,
Face your fears and wipe your tears.

20180216

Saturday 2/17

5 - Ground to Overhead
2 - Rope Climbs
6 rounds for time:

Post time in comments.

It was just a quick ground to overhead and jumping rope little workout!


This Weeks Focus / Quote ~
Genetics don’t wake up at 4 AM to get it done.
Genetics don’t drive to the gym after working a long day.
Work ethic does.

20180215

Friday 2/16


"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.

Happy Birthday today to Joey Bartholomew!

This Weeks Focus / Quote ~
Genetics don’t wake up at 4 AM to get it done.
Genetics don’t drive to the gym after working a long day.
Work ethic does.

20180214

Thursday 2/15

Rest Day ~



Happy Birthday today to Burton Rice!

This Weeks Focus / Quote ~
Genetics don’t wake up at 4 AM to get it done.
Genetics don’t drive to the gym after working a long day.
Work ethic does.

20180213

Wednesday 2/14

Overhead Squats
5 - 5 - 5 - 5 - 5

Push Press
5 - 5 - 5 - 5 - 5

Power Cleans
3 - 3 - 3 - 3 - 3

Post loads lifted in comments.

Working hard to go overhead!


This Weeks Focus / Quote ~
Genetics don’t wake up at 4 AM to get it done.
Genetics don’t drive to the gym after working a long day.
Work ethic does.