Friday 10-20-17

Time is money.
— Benjamin Franklin

1) 5 Rounds

3x Deadlift - increasing weight


2) AMRAP 15 min:
Teams of 2:
3 Thruster. 30/20kg
3 Kettlebell Swings (53/35)
3 Calorie Row

Next round is 6’s, then 9’s, etc…

3) Mobility
Banded Elevated instep
Super front rack

Thursday 10-19-17

I’ve failed over and over again in my life and that is why I succeed.
— Michael Jordan

1) 10-1 countdown

Bench Press - increase weight

3-5x strict pull ups between bench press sets

rest as needed between sets


2) 4 Rounds against 3 min clock:

200m run, then AMRAP with remaining time:

5x box jump overs

10x wall ball

5x toes to bar


Wednesday 10-18-17

Truth is like the sun. You can shut it out for a time, but it ain’t goin’ away.
— Elvis Presley

1) Work up to heavy power clean and push press or jerk

2) 12 Min AMRAP: 

4x Bear complex @ 50/35kg
8x Bar facing burpees
12x weighted sit ups

* 1x Bear complex =
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press 

3)Mobility / Cooldown
elevated pigeon
Childs pose

Tuesday 10-17-17

Where there is no vision, there is no hope.
— George Washington Carver

1) Kettle Bell Snatch Technique Practice (10 min)

2) 3 Rounds for time:
50x Double under  
40x Cal row
30x Dumbell or KB Snatch
20x OH Walk lunge with plate 10/10 

3) Cooldown/Mobility:
Banded wall sit 2-3 Min  
Foam roll

Monday 10-16-17

Life is the art of drawing without an eraser.
— John Gardner

1) Work to quick heavy single in Back squat (10 min or less)

2) For time: 
21x Hang Power clean 40/30 kg
15x Wall ball
9x Toes to Bar
400 m run
21x Back squat 60/40 kg
15x Heavy KB swing
9x C2B pull ups
400 m run
21x Deadlift 80/60 kg
15x Burpee Box Jump
9x Knees to Elbows 

3) 3 Rounds
20 sec L sit
10/10 seated Russian twist
45 sec founders pose

Thursday 10-12-17

The smallest deed is better than the greatest intention.
— John Burroughs

1. 4 Rounds
5x weighted pull ups - increase weight
5x ring dips + 15 second ring support hold
Rest as needed

2. 4 Rounds for time:
30x wall balls
30 calorie air dyne
Rest 90 sec between rounds

3. 2 Rounds
10x GHD sit ups (weighted if possible)
60 seconds plank shoulder taps

Wednesday 10-11-17

To give without any reward, or without any notice, has a special quality of its own.
— Anne Morrow Lindbergh

1) Handstand progressions:
Walk ups
Kick up to wall
Handstand hold

2) 4 Rounds
Max double unders in 1 minute
Rest 1-2 minutes

3) EMOM for 18 minutes
Min 1: 6x burpee box jumps
Min 2: 12x CF style KB Swings
Min 3: 18/15x calorie row 

Tuesday 10-10-17

Happiness does not come from a job. It comes from knowing what you truly value, and behaving in a way that’s consistent with those beliefs.
— Mike Rowe

1) 5 Rounds
6x Weighted deficit reverse lunges 3/3
3x box jumps
Rest as needed

2) 3-6-9-12-15 reps for time:
Hang squat clean @ 50/35kg
Toes to bar

3) 3 rounds
5x ab wheel
5x box drag press
Rest as needed

Monday 10-9-17

Love is the only force capable of transforming an enemy into a friend.
— Martin Luther King Jr.

1. 5 Rounds
8x DB Bench Press - increase weight
4/4x single arm bent over row @ 3131 tempo
Rest as needed

2) For time:

2 Rounds:
400m run
500m row

-rest 4 minutes-

2 Rounds
200m run
250m row

3) 2 Rounds
10x Banded good mornings
10/10x single leg hip bridge

Thursday 10-5-17

Believe you can and you’re halfway there.
— Teddy Roosevelt

1) 5 Rounds

3x Back Squat - increase weight

50m prowler push

rest as needed


2) "Christine"

3 Rounds for time:

500m row

12x deadlifts (bodyweight)

21x box jumps 24''/20''


3) Mobility:

wall squats


Wednesday 10-4-17

Hope is patience with the lamp light
— Tertullian

1) 3 Rounds
8x Hang power clean
4x Box jump
90 sec Max AD
90 sec rest 

2) 3 Rounds
8/8 front rack lunges
8x Burpee  
60 sec of shuttle sprints
90 s rest

3) Every 30 sec for 10 minutes
5x push up
5x Air squats 

4) Mobility
Elevated pigeon
Super front rack

Tuesday 10-3-17

Happiness is not something readymade. It comes from your own actions.
— Dalai Lama

1) 5 Rounds
8x Kneelling dumbbell shoulder press
8x Australian rows

2) 50-40-30-20-10 for time:
Cal row
Double under (sub 3:1 singles)
weighted sit ups (half of rx'd reps)

3) Mobility
5x Jefferson curl to squat 15/15 sec
Childs pose 90 sec

If everyone is thinking alike, then someone isn’t thinking
— George S. Patton

1) Work up to heavy deadlift single (10 min or less)

2) 5 rds
3x deadlift @ 70-80%
40 sec Max AD
90 sec rest.

3) 6 min clock of
2x GTO 50-60/30-40. 
2 x C2b pull ups
* increase reps by 2 each rd
At 6 min mark allow one min of rest
6 min clock again. Reps start where person left off. Descending back to 2 and 2. 

4) Mobility
BB Quad Smash  
Ant hip capsule with bands

Thursday 9-28-17

I’m looking forward to the future and feeling grateful for the past.
— Mike Rowe

1) 3 Rounds 

10x handstand shoulder taps or 20 sec hold
8x strict toes to bar
6x box drag press
rest as needed

2) For time:
12-10-8-6-4-2 reps for time @ 45#/30# dumbbells
Power Clean
Front Rack Alternating Lunge (6/6…5/5…etc)
*every time dumbbells are set down you must complete a 100m row before continuing

Wednesday 9-27-17

Education is the kindling of a flame, not the filling of a vessel.
— Socrates

1) 5 Rounds
5x Bench Press - increase weight
3x bar muscle up or 6x pull ups
rest as needed

2) 5 min AMRAP
21x double unders
15x air squats
9x deadlift @ 80/60kg

-rest 3 min-

5 min AMRAP
21x double unders
15x air squats
9x deadlift @ 60/40kg

Tuesday 9-26-17

I don’t want to be the next Michael Jordan. I only want to be Kobe Bryant.
— Kobe Bryant

1) 5 Rounds

8/8x Single Arm Front Rack KB Reverse Lunges

50m Sled Push

Rest as needed


2) For time:

20x calorie row

20x GHD sit ups

20x wall balls

20x burpee pull ups

20x wall balls

20x GHD sit ups

20x calorie row


3) mobility: