Wednesday - 10/16/2019

Wednesday - 10/16/2019
“Sometimes you have to dig a basement before you can build a foundation.” -- Jeffery Brannigan
Endurance
2k Row (Time)
Max Effort 2k Row
*INITIAL 2K test was on 8-8-19

Tuesday - 10/15/2019

Tuesday - 10/15/2019
"If you want to achieve greatness, stop asking for permission." -- Unknown
Weightlifting
Metcon (Weight)
Every 2:00 x 5 sets (10 minutes)
5 TNG Power Clean to Push Jerk/Press
-REST 8 MINS-
*during rest to prep for HS WALKING
Metcon (Distance)
Every 90s x 5 intervals each - Alternating
20-30s of HS walking
45s of Rowing

Monday - 10/14/2019

Monday - 10/14/2019
"Begin to be now what you will be hereafter." -- William James
Endurance
Metcon (Calories)
RETEST # 1 - 1 minute MAX Effort Bike for Calories
Metcon (Calories)
TEST # 2 - 10s ON/30s OFF x 8
*Retest from 8/6/2019 in Wodify

Saturday - 10/12/2019

Saturday - 10/12/2019
"Remember then: there is only one time that is important -- Now! It is the most important time because it is the only time when we have any power." -- Leo Tolstoy
Metcon
Metcon (AMRAP - Reps)
10 min partner AMRAP
50 syncro DB Snatch 50/35
50 syncro Wall Balls 20/14
50 syncro sit ups
-5 min rest-
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP (you go/I go)
3 Power Cleans 135/95
5 Pull-ups
7 HR Push Push-ups

Tank Top Friday - 10/11/2019

Tank Top Friday - 10/11/2019
"In every difficult situation is potential value. Believe this, then begin looking for it." -- Norman Vincent Peale

Thursday - 10/10/2019

Thursday - 10/10/2019
"If you don't value your time, neither will others. Stop giving away your time and talents -- start charging for it." -- Kim Garst
Restore
Metcon (AMRAP - Rounds)
12 minutes - 40s ON/20s OFF rotating OTM
Minute 1
Step back lunge to perfect stretch + twist
Minute 2
Plate Halos
20s + 20s
Minute 3
Side plank reaches left/Side plank reaches right
20s + 20s
Metcon
Metcon (AMRAP - Reps)
2 rounds - 24 minutes
2 min bike
2 min rest
2 min row
2 min rest
2 min ski or slam balls
2 min rest

Wednesday - 10/9/2019

Wednesday - 10/9/2019
"If you don't design your own life plan, chances are you'll fall into someone else's plan. And guess what they have planned for you? Not much." -- Jim Rohn
Strength
Back Squat (1 RM)
Back Squat (5 RM)
Metcon (Weight)
20 RM Goblet Squat
Metcon
Metcon (AMRAP - Reps)
OPTIONAL POST-WOD MASH-UP
:20 on/:10 off x 8
KBS 53/35
DB Push Press 35/20 - 1s pause at lockout

Tuesday - 10/8/2019

Tuesday - 10/8/2019
"If you do what you always did, you will get what you have always gotten." -- Tony Robbins
Weightlifting
Metcon (Weight)
Every 1:30 x 6 sets (9 minutes)
High hang power snatch + hang power snatch above knee + hang power snatch below knee x 1
-REST 8 MINS-

DOUBLE UNDER PREP DURING REST
Metcon (No Measure)
OTM x 10 minutes
1: 3-5 + 3-5 toes to bar cluster
2: 25-50 DU

Monday - 10/7/2019

Monday - 10/7/2019
"First say to yourself what you would be; and then do what you have to do." -- Epictetus
Strength
Bench Press (1 RM)
Bench Press (5 RM)
Metcon
Metcon (AMRAP - Reps)
:20 on/:10 off x 8
Slam balls
Burpees
TABATA

Saturday - 10/5/2019

Saturday - 10/5/2019
"Whoa, it’s a unicorn without a horn." -Sammi de la Vega
Metcon
Metcon (Time)
In teams of 3
For time
5000M Row
@1000m mark - complete 50 slam Balls
@2000m mark - complete 50 pull-ups
@3000m mark - complete 50 slam balls
@4000m mark - complete 50 Hand Release push-ups
@5000m mark complete 50 slam balls
*Mixed gender teams if possible!
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