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Thurs 9.29.16

 “Long term success is achieved by not trading it for short term pleasure” Skill: HSPU, 5 Reps EMOM for 5 rounds (challenge yourself) Sprint Work: 10 Rounds 30:30 :30 of Max HSPU (challenge yourself early then scale back) :30 sec Rest :30 Max Cal Bike (GO hard) (if over 12…

Wed 9.28.16

“You cant do anything about yesterday, and the only way to improve tomorrow is by what you do right now” Strength: DL, 5x3, Every 90 Seconds (look good doing it) Just Move: For Time Chipper 45 Deadlifts 185/155 (moderate to light) 75 Burpees (keep a flow and pace) 45 T2B (base…
9 27 16 wod

Tues 9.27.16

“The difference between failure and success is doing a thing nearly right and doing a thing exactly right”  Warm Up: 3 Rounds (with empty barbell) of: 5 Good morning, 5 Muscle snatch, 5 Snatch grip push press, 5 Overhead squat Strength: Back Squat, 4x5 @80%, Every 90 Seconds WOD: 10RFT 3 Power Snatch 135/95…
9.26.16 WOD

Mon 9.26.16

“You can’t do more tomorrow for what you lacked today” Strength: Hang Power Clean, 4x3, 90 every 90 seconds, work up to a heavy 3RM WOD: AMRAPS 7 Min  800 Meter Run Buy In then with the remaining time AMRAP of 9 Hang Power Cleans 105/75 (Start Light, end heavy. Scale…
9.24.16 WOD

Sat 9.24.16

Team Bootcamp - 3 people Part A: 200 Meter Rely for Max Meters (10 min) Part B: AMRAP 10 min  Person one: Holds plate over head Person two: 20 Squats Person three: 12 Alt Step Ups Part C: 10 Min AMRAP  Person 1: Plank Person 2: Bicep Plate Hold Person…
9.23.16 WOD

Fri 9.23.16

“Winning is not a goal, it is a by-product”  Skill: Muscle Up Eventually find everyone's Scaled option and do 3 rep EMOM for 5 minutes WOD: 20 Min AMRAP  26 Pistols - Alt 1 for 1 (Challenge yourself here) 13 Burpees (fast) 5 Ring Muscle Ups (scale accordingly) Shoutouts: Cathy…
9.22.16 wod

Thurs 9.22.16

“To finish first; you’ve got to run like you’re in second” Skill: Pull Up (Stay as close to strict as possible) (review negatives, jumping pull ups, re-establish what bands are appropriate to use on a personal level) 4x8 WOD: Every 4 Min for 28 min 400 Meter Run (scale down…
9.21.16 wod

Wed 9.21.16

“Wake up every morning with determination so you can go to bed every night with satisfaction” Warm Up: 2 rounds: 10 Hanging knee tucks or leg raises  10 Hollow/Bananas 20 Second Rear Support Strength: Push Jerk, 4x6, 75%, Every 90 Seconds (focus on cycling the bar from one rep to the…
9.20.16 wod

Tues 9.20.16

“The superior man acts before he speaks, and afterwards speaks according to his action” Strength: Power Clean , 4 Rep EMOM, for 6 Rounds (choose your weight to challenge yourself) (you may add weight as you go) (no rule on TNG) Warm Up: 4 rds of 20:20 of Ring Support…
9.19.16 WOD

Mon 9.19.16

“Most people fail because they trade what they want most for what they want at the moment” Strength: Front Squat, 6x8, Every 90 Seconds (add weight as you wish) start at 55% WOD: Sprint Interval AMRAP 15 Wall Balls (20/14) (Scale to get 15 unbroken everytime, I will take a…