Month: September 2016

“Do more of what’s working and less of what is not” Skill: Muscle Up Eventually find everyone’s Scaled option and do 3 rep EMOM for

 “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:

“You cant do anything about yesterday, and the only way to improve tomorrow is by what you do right now” Strength: DL, 5×3, Every 90

“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)

“You can’t do more tomorrow for what you lacked today” Strength: Hang Power Clean, 4×3, 90 every 90 seconds, work up to a heavy 3RM

Team Bootcamp – 3 people Part A: 200 Meter Rely for Max Meters (10 min) Part B: AMRAP 10 min  Person one: Holds plate over

“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

“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

“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

“The superior man acts before he speaks, and afterwards speaks according to his action” Strength: Power Clean , 4 Rep EMOM, for 6 Rounds (choose