120 N. Hwy 77 Sutie G
(in the back)
Waxahachie, Texas 75165
Never doubt the process, trust is the key to success!
Skill/Strength Every two minutes, for 14 minutes (7 sets): 1 Power Snatch + 2 Overhead Squats
New Year Ready Every minute on the minute, for 18 minutes, perform: 5 Pull-ups 10 Push-ups 15 Squats
Rain or shine the grind never stops!
Skill/StrengthEvery 2 minutes, for 10 minutes (5 sets):Back Squat, 2 reps @ 75-80%
New Year ReadyEvery minute, on the minute, for 24 minutes:Minute 1 - 16 KB Reverse Lunges (kettlebell in front rack) 55/35Minute 2 - 20 Kettlebell Swing 55/35Minute 3 - 10 Toes to bar
It's not how you do the first rep, but how you do the last one!
Skill/StrengthEvery minute on the minute for 10 minutes (5 sets):Minute 1 - Power Clean, 5 reps at 75-80%Minute 2 - Nose-to-Wall Handstand Hold, 30 seconds
New Year ReadyFive rounds for time of:Run 400m24/20" Box Jump, 30 reps30 Wall-ball Shots, 20/14 pounds
Strong body creates a strong mind.
New week new opportunity to get New Year ready!!!
Skill/StrengthEvery two minutes, for 14 minutes (7 sets):1 Hang Power Snatch + 2 Overhead Squats
New Year Ready"Cindy"Complete as many rounds as possible in 20 minutes of:5 Pull-ups10 Push-ups15 Squats
Hustling into Friday, make it great!!!
Lay the brick of success for the day!
Skill/StrengthEvery minute on the minute for 10 minutes (5 sets):Minute 1 - Deadlift, 3 reps at 80%Minute 2 - Handstand Hold, 30 seconds
New Year ReadyEvery minute, on the minute, for 21 minutes:Minute 1 - 55/35 Reverse Lunge (kettlebell in front rack), 16 repsMinute 2 - 55/35 Kettlebell Swing, 20 repsMinute 3 - 10 Toes to bar
When you tell your mind "I can" it says "okay." When you tell your mind "I can't" it says "okay."Baylor Barbee
What are you telling yourself!
New Year ReadyFor time:21 Thrusters 95/65Run 400m18 ThrustersRun 400m15 ThrustersRun 400m
The new year is fast approaching and we are getting New Year ready!!!
Skill/StrengthEvery two minutes, for 14 minutes (7 sets):1 High Hang Power Snatch + 3 Overhead Squats
New Year ReadyComplete as many rounds as possible in 15 minutes of:5 Pull-ups10 Push-ups15 Squats
Well we stuffed ourselves on Thanksgiving and survived Black Friday so let's come enjoy a fun partner workout tomorrow and kick start the weekend!!
Teams of 2
For Time200 Bar Facing Burpees
While one partner works through the burpees the other partner completes
10 ttb8 hspu's6 deadlifts 275/190
Jumping our way into Wednesday. Last week of the stamina cycle keep up the great work!
Skill/StrengthEMOM for 10 Alt-- 3 Back Squats 85%--7 Strict Pullups
StaminaFor Time100 Double Unders/ 300 Singles21 Power Snatch 95/6521 Box Jumps75 Double Unders/ 225 Singles15 Power Snatch15 Box Jumps50 Double Unders/ 150 Singles9 Power Snatch9 Box Jumps
This morning while running we looked like sharpie markers, this evening we ran in tshirts and tank tops, only in Texas!!
Great job on staying consistent and pushing the weight guys! Tomorrow is another day come ready!
Skill/StrengthEMOM for 10 min3 x Speed Deadlift 70%
StaminaEvery 5 sec for 9 minutes1 x Burpee
Mindset is what separates the best from the rest!
StaminaEMOM alt 8min--Row 200m--12 TTBRest 1 minEMOM alt 8 min--Row 200m--8 Back Squats 135/95Rest 1 minEMOM alt 8 min--Row 15/11 Cal--8 Burpee Box Jump oversRest 1 minEMOM alt 8 min--Row 15/11 Cal--8 Power Clean 135/95
Keep your spirit fit just as you work to keep your body fit.
Run 2 miles
** Remember no Saturday class this weekend***