The Daily Experience 2/7/14

Make sure you are watching the Olympics...Watching the Olympics is healthy.Remote ProgramCLEARA. 10 Knees2Elbows; rest 1 minute X 5B. 75 Anchored Sit-Ups for TimeSTRONGA. Find your 1-RM in the Close Grip BenchB. With 70% of A, perform: 30 Close Grip Bench for time..NOTE: Compare notes from last week...Did you set a new PR? If you did--then obviously you should be heavier on B..BALANCEFor Time Complete:50 Bar Dips or Ring Dips (get deep)40 Dumbell Push Press (55/35)30 Row-- Calorie Rows20 BurpeesNOTE: Post time completed...SPIRITUAL WORKA. Send a text out to someone in your family telling them how thankful you are for them. If you are married, then send this text to your wife. Student ProgramCLEARA. 15 Air Squat + 20 Walking Lunges; rest 1 min. X 3B. 60 second ring plank hold; rest 1 min. X 3STRONGA. 50 Ring Push Ups for timeB. 50 Supine Ring Pull-Ups for timeC. 50 Ab mat sit-ups for timeNOTE: Post times completed for A,B,C...BALANCE5 Sets of:On a three minute clock perform:Row 300 MetersMax Burpeesrest 3 minutesNOTE: Post total burpees completed...SPIRITUAL WORKA. Send a text out to someone in your family telling them how thankful you are for them. If you are married, then send this text to your wife. Life Coach Program

CLEARA. 90 Second Ring Plank Hold; rest 1 minute X 4B. 30 Burpee Box Jumps @ 90% effort--20 inch box (goal is to get your heart rate up so that your are ready)STRONGA. Build to a tough single in the Power SnatchB. 2 Power Snatch @ 85% of A; rest 1 minute X 5NOTE: Post loads and how this goes...BALANCE (Invictus)Eight Sets of (total of 32 minutes):45 seconds of Rowing (max meters)rest 15 seconds30 seconds of  handstand push-upsrest 30 seconds45 seconds of Box Jump-overs (24/24)rest 15 seconds30 seconds of ring dipsrest 30 secondsNOTE: At the top of each minute, for 32 minutes, rotate stations and try and get as many reps / meters as possible. Go hard..Post results..SPIRITUAL WORKA. Send a text out to someone in your family telling them how thankful you are for them. If you are married, then send this text to your wife.