Month: September 2016

“Most people fail because they trade what they want most for what they want at the moment” Strength: Front Squat, 6×8, Every 90 Seconds (add

 “Being down is only permanent if you make it that way”  Skill: HSPU, 5 Reps EMOM for 5 rounds (challenge yourself) WOD: 10-20-30 For Time

“The joy of victory comes from the monotony of repetition” Skill: Toes to Bar (hollow/banana motion) AND Snatch Balance (4×4) after every set of snatch

“They always say time changes things, but you actually have to change them yourself.” Strength: Back Squat, 60%, 4×8, EMOM (FAST) The squats today need

“The player who complains about the way the ball bounces is usually the one who drops it.” Strength: KB S2O, 4×6 Use 2 KB After

“Gratitude is when memory is stored in the heart and not in the mind.” Warm Up: 2 Rounds of: 5 Dog Flossings 7 Strict Pull

  Bootcamp Slam Balls Bench Hops Goblet Squat Hip Badn Walk Supermans Burpee Broad Jump TR Row WJR Bike Sand Bag Carry 30:20 1x 30:10

“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty” Skill: Rope Climb During the skill, coaches should be

“More people would learn from their mistakes if they weren’t so busy denying that they made them” Strength: Front Squat, 4×4, 80%, EMOM Go Hard

“Become the best and they will find you. Spend time mastering your craft instead of spending time trying to convince others how great you are”