Comment

21 Sept 2018

Metcon (Time)

Teams of 2:

100 Synchronized Push Ups

100 Synchronized Squats

100 Synchronized Sit Ups

100 Synchronized Bar Facing Burpees

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 Sept 2018

Weightlifting

Back Rack Lunge - 5x8

Metcon (Time)

10-8-6-4-2

Deadlift (275/185#)

20-16-12-8-4

Strict HSPU

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

19 Sept 2018

Metcon (Time)

27-21-15-9

KBS (53/35#)

Burpees

Rest 5’

Repeat

Metcon (No Measure)

5 Rounds

:45 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

18 Sept 2018

Metcon (Time)

3 Rounds

200m Run

25 Push Ups

Rest 2’

Repeat

Weightlifting

Back Squat - 4x5 @70%

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 Sept 2018

Metcon (No Measure)

5 Rounds (NFT)

10 SA DB Shoulder Press (R/L)

10 SA DB Bent Over Row (R/L)

1’ Rest

Metcon (AMRAP)

12’ AMRAP

2-4-6-8-10-…

Power Clean (185/125#)

20 Lunges

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 Sept 2018

Metcon (Time)

200 Double Unders

100 Wall Balls (20/14#)

50 Alt. DB Snatch (50/35#)

Metcon (No Measure)

5 Rounds

:45 Handstand Hold

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

13 Sept 2018

Metcon ( 5 Rounds for Reps)

5 Rounds

1’ Deadlifts (135/95#)

1’ Push Ups

1’ Hang Power Clean (135/95#)

1’ Squats

1’ Rest

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

12 Sept 2018

Weightlifting

Floor Press - 3x5, 5x3; Increasing weight

Metcon (AMRAP)

12’ AMRAP

7 SA Hang Clean & Jerk (50/35#) (R/L)

14 Burpees Over DB

21 Russian Twists (20/14#)

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

11 Sept 2018

Weightlifting

Shoulder Press - 5x2; work to a heavy double

Metcon (Time)

3 Rounds

5 Deadlifts (315/225#)

20 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

10 Sept 2018

Metcon (Time)

5 Rounds

25 Box Jump Overs (24/20”)

25 Overhead Lunges (45/25#)

25 KBS (53/35#)

25 Goblet Squats (53/35#)

25 Situps

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 Sept 2018

Weightlifting

Front Squat + Push Press Complex

3 Front Squats + 3 Push Press

*work up to a heavy set of 3.

Metcon (Time)

3 Rounds

21 Burpees

15 Pull Ups

9 HSPU

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 Sept 2018

Metcon (AMRAP)

15’ AMRAP

20 Russian Twists (20/14#)

25 Hand Release Push Ups

30 Squats

Metcon (AMRAP)

15’ AMRAP

12 DB Push Press /arm (50/35#)

8 Overhead Lunges /arm (50/35#)

4 Strict HSPU

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

5 Sept 2018

Weightlifting

Back Squat - 5x2 @85%

Metcon (AMRAP)

9’ AMRAP

10 Power Cleans (135/95%)

30 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

4 Sept 2018

Weightlifting

Push Jerk - 3x5, 5x2 (increase weight)

Metcon (Time)

5 Rounds

30 Wallballs (20/14#)

30 Situps

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 Sept 2018

Metcon (AMRAP)

20’ AMRAP

1 Deadlift (405/275#)

10 Toes To Bar

15 Bar Facing Burpees

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

31 August 2018

Metcon (No Measure)

4 Rounds (NFT)

8 Half Kneeling Filly Press /arm

:30 Rest

8 DB Single Arm Bent Over Row

:30 Rest

:45-:60 Weighted Low Plank

:60 Rest

Metcon (Time)

3 Rounds

Gate Run

12 Push Press (115/75#)

9 Hang Power Cleans (115/75#)

6 Front Squats (115/75#)

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 August 2018

Metcon (AMRAP)

8’ AMRAP

40 Lunges

20 KBS (53/35#)

2 Wall Walks

Metcon (AMRAP)

8’ AMRAP

45 Squats

15 Pull Ups

Metcon (AMRAP)

8’ AMRAP

12 DB Power Cleans /arm (50/35#)

24 Russian Twists (20/14#)

36 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

29 August 2018

Weightlifting

Deadlift - 5x2 @85% of 1RM

Metcon (AMRAP)

13’ AMRAP

20 Alt. DB Snatch (50/35#)

10 Push Ups

20 Situps

10 DB Push Press /arm (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

28 August 2018

Metcon (Time)

100 Wall Balls (20/14#)

80 Toes to Bar

60 Box Jumps (24/20")

40 Sumo Deadlift High Pull (53/35#)

20 Handstand 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

27 August 2018

Weightlifting

Back Squat - 5x3 @80%

Metcon (Time)

3 Rounds

15 Thrusters (95/65#)

15 Over Bar Burpees

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.