FUNday

3 Individually TIMED Rounds of:

  200m Run 

  50m Farmers Carry (100s/50s)

  10 Toes-2-Bar

  20 KB Snatches (53/35)

  20m Bear Crawl

  200m Run

Navy SEAL from Peoria killed in Yemen recalled for his drive, humor

Thursday

EMOM for 14min:
  EVEN: 6 Thrusters (95/65)
    ODD: 20 Situps/Hollow Rocks

Steve Smith Sr. 

5 ft. 9 in. - 195 lb.

Wednesday

4 Individually TIMED Rounds of:
  500m Row
  15 Pull-UPs

*Rounds Start every 5min 

Faith is like electricity. You can't see it, but you can see the light.

                                                         ~Author Unknown

Tuesday

Burpee + 185-lb. back-squat ladder
    Rest 3 minutes
Burpee + 115-lb. shoulder-press ladder
    Rest 3 minutes
Burpee + 245-lb. deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

BE INTENTIONAL WITH YOUR TRAINING

Monday

15-12-9 reps for TIME of:
  Toes-2-Bar
  Wallballs
  Muscle Snatches (75/55)

We turn to God for help when our foundations are shaking, only to learn that it is God who is shaking them.

Charles C. West