Comment

21 May 2019

Weightlifting
Push Press - 4x8 @70%, 3” tempo on the down of each rep

Metcon (Time)
5 Rounds
12 Burpee Box Jump Overs (24/20”)
12 Strict Pull Ups

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

20 May 2019

Metcon (Time)
4 Rounds
30 Wall Balls (20/14#)
100’ Walking Lunges (50s/35s#)

Metcon (No Measure)
5 Rounds
:30 Side Plank R
:30 Side Plank L
:60 Rest

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

17 May 2019

Metcon (Time)
3 Rounds
100 Double Unders
50 Sit Ups
10 Power Snatch (135/95#)

Metcon (No Measure)
5 Rounds
1’ Plank
1’ Rest

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

16 May 2019

Weightlifting
Back Squat - 4x8; Tempo 3:0:3:)

Metcon (Reps)
7’ AMRAP
3-6-9-12-…
Push Press (115/75#)
Toes to Bar

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

15 May 2019

Metcon (Time)
2 Rounds
21-15-9
Burpee Box Jumps Overs (24/20”)
400m Run b/t each set
4’ Rest b/t rounds

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

14 May 2019

Weightlifting
Power Clean - 5x6 @70%

Metcon (Time)
3 Rounds
30 Wall Balls (20/14#)
10 Strict Pull Ups

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

13 May 2019

Weightlifting
Deadlift - Work to a heavy 1 rep.

Metcon (AMRAP)
8’ AMRAP
1 Lap
15 Squats
15 Push Ups

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

10 May 2019

Metcon (AMRAP)
”Jennifer”
26’ AMRAP
10 Pull Ups
15 KBS (53/35#)
20 Box Jumps (24/20”)

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

9 May 2019

Weightlifting
Clean & Jerk - 6x2 @80%

Metcon (Time)
30-20-10
Alt. DB Snatch (50/35#)
Burpee Over DB

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

8 May 2019

Weightlifting
Deadlift - 5x5 @75%

Metcon (AMRAP)
8’ AMRAP
10 Box Step Overs (50/35#x2) (24/20”)
10 Toes to Bar

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

7 May 2019

Weightlifting
Shoulder Press - 5x8 @60%

Metcon (Time)
4 Rounds
10 Strict DHSPU (45/25#)
100’ Bear Crawl

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

6 May 2019

Metcon (Time)
3 Rounds
15 Power Cleans (185/105#)
30 Push Ups
60 Squats
90 Double Unders
:90 Rest

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

3 May 2019

Metcon (AMRAP)
8’ AMRAP
50 Squats
15 Chest to Bar Pull-Ups

Metcon (AMRAP)
8’ AMRAP
50 Squats
20 Pull Ups

Metcon (No Measure)
5 Rounds
:30 Plank
:30 Rest

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

2 May 2019

Weightlifting
Back Squat - 5x6 @70%

Metcon (Time)
3 Rounds
10 Power Cleans (135/95#)
32 Overhead Lunges (25/15#)

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

1 May 2019

Weightlifting
Floor Press - 6x3 @85%
*after each set do a set of 10 DB floor press.

Metcon (AMRAP)
10’ AMRAP
18 Box Jump Overs (24/20”)
15 Toes to Bar
33 Double Unders

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

30 April 2019

Metcon (Time)
27-21-15-9
Wall Balls (20/14#)
Push Ups
5’ Rest

21-15-9
DB Deadlift (50/35#)
Burpees
5’ Rest

15-12-9
SDLHP (53/35#)
DB Power Clean (50/35#)

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

29 April 2019

Weightlifting

Deadlift - 5x3 @80%

Metcon (Time) 

3 Rounds20 KBS (53/35#)
10 SHSPU
5 Bar Muscle Ups

 

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

26 April 2019

Metcon (Time)
4 Rounds
20 Toes to Bar
75ft SA DB OH Walking Lunge (50/35#)

Metcon (No Measure)
4 Rounds
50ft R Farmers Carry
50ft L Farmers Carry
*opposite arm will hold a KB in the front rack

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

25 April 2019

Weightlifting
Back Squat - 6x4 @75%

Metcon (AMRAP)
9’ AMRAP
35 Double Unders
10 Overhead Squats (75/55#)

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

24 April 2019

Weightlifting
Power Clean - 6x4 @75%

Metcon (Reps)
3 Rounds
3’ AMRAP
3 Power Cleans (135/95#)
3 Strict Pull Ups
6 HRPU
1’ Rest

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.