Month: October 2016

“The strong do what they will; the weak do what they must” Strength: Snatch, 6×2 @85%, EMOM WOD: 4RFT 21 Bal Bike or Row (Alt

“Nothing can stop the person with the right attitude from achieving their goal. Nothing can help the person with the wrong attitude” Shoutouts: Justin 5 year

Bootcamp Slam Ball Superman Bench Hops Pass Betweens Sumo Squats Wall Sits/ Handstand Hold Squat Jumps Burpees Bike Hip Band Walk 30:25, 30:10 2x, 20:20

“Talent, brilliance, and energy mean nothing if you don’t have the ability to harness it and focus it on your specific goals” Skill: Muscle Up

“Example is not the main thing influencing others. It is the only thing” Strength: Front Squat, 3 Reps every 30 seconds for 8 rounds at

“Confidence comes from demonstrated performance” Skill: Clean and Jerk WOD: For Time Intervals Complete the following as fast as possible: 30 ABMAT Sit Ups 20

“Make sure you do all the little things your competitors fail to do” Skill: Toes to Bar. 6 Min EMOM of 20 seconds or work,

“Life isn’t about finding yourself. Life is about creating yourself” Strength: Deadlift, 4×3, Find a 3RM, Every 2 min (work for a 3RM that Looks

“Be concerned with your preparation, not theirs.  Your execution, not theirs. Don’t worry about them. Let them worry about you” Skill: Muscle Up WOD: AMRAPS

“We are what we repeatedly do.  Excellence, therefore, is not an act but a habit” Skill: KB/DB Burpee Box Step Overs Partner WOD: 30 Min AMRAP