DAY 8 - Monday - 1/13/2020

DAY 8 - Monday - 1/13/2020
"I don't care if you're runnin' towards your goal or if you're on your knees f*ckin' crawlin', just stay pointed in that direction, keep chuggin', you'll get there."
-- Mat Fraser
Strength
Front Squat (8 Front Squat @ 3/0/3/0 @ 60-70% )
Complete 5 rounds on a 3 minute clock
8 Front Squat @ 3/0/3/0 @ 60-70%
8 DB Bent Rows each arm - Use opposite hand on bench!
Metcon
Metcon (AMRAP - Rounds and Reps)
12 minute AMRAP - In teams of 3
7/5 Calorie Ski
7 Burpees
Partners alternate full rounds

DAY 6 - 1/11/2019

DAY 6 - 1/11/2019
"I do not think that there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost everything, even nature."
-- John D. Rockefeller
Metcon
Metcon (Time)
Teams of 2-4 for time
320 Double Unders
160 Plate Ground to OH 45/35
80/60 Calorie Bike
40 Double DB Power Cleans 35/20
20 Burpee Pull-ups
SPLIT REPS HOWEVER WITH A GOAL OF EQUAL REPS
RX+
DB Snatch 50/35
DB Cleans 50/35
Bupree Muscle-ups
HomeBase Athlete
Overhead Squat (Heavy 5x5 )
Metcon (Time)
4 RFT
100m Sprint
10 OHS 95/65 (Unbroken)

DAY 5 - Friday - 1/10/2020

DAY 5 - Friday - 1/10/2020
"Let everything happen to you: Beauty and Terror. Just keep going. No feeling is final."
-- Rainer Maria Rilke, "Go to the Limits of Your Longing"
Strength
Deadlift (5 Deadlift @ X/1/3/0 @ 65-75% )
Complete 5 rounds on a 3 minute clock
5 Deadlift @ X/1/3/0 @ 65-75%
Waiters Walk x 30’ each arm - Slow and HEAVY
Metcon
Metcon (AMRAP - Reps)
Partner WOD
4 Intervals on a 3 minute clock
1m30s AMRAP
14 UB Wall Balls
7 Burpees
AMRAP Bike Cals in time remaining
RX+
AHAP UB Thrusters
HomeBase Cleanse
Metcon (No Measure)
Deadlift Portion
1-Mile Run (Time)
Max Effort 1-Mile Run

DAY 4 - Thursday - 1/9/2020

DAY 4 - Thursday - 1/9/2020
"I am not a product of my circumstances. I am a product of my decisions.” -- Stephen Covey
Gymnastics
Metcon (Weight)
OTM x 6 minutes
3 strict pullups - THIS IS PULL STRENGTH
OTM x 6 minutes
15s L-Sit
Metcon
Metcon (AMRAP - Rounds and Reps)
14 minute AMRAP
30 KB Swings 35/26
200m Slam Ball 30/20
10 Ring Push-ups OR HR Push-ups
RX+
KBS 53/35
Wreck Bag 70/50
Ring Dips
HomeBase Cleanse
Metcon (Weight)
Gymnastics Portion
1-Mile Run (Time)
Max Effort 1-Mile Run

DAY 3 - Wednesday - 1/8/2020

DAY 3 - Wednesday - 1/8/2020
“Your past does not equal your future.” -- Tony Robbins
Strength
Front Squat (5 Front Squat @ 3/0/3/0 @ 70-80% )
Complete 5 rounds on a 3 minute clock
5 Front Squat @ 3/0/3/0 @ 70-80%
Final set is AMRAP with technical perfection
Up 2.5-10# from Dec 18th
5 Chest Supported DB Rows - 2s squeeze at top
Metcon
Metcon (AMRAP - Rounds and Reps)
6 minute AMRAP
30/20 Cal Row
20 Slam Balls 30/20
RX+
Double DB Snatch 35/20

DAY 2 -Tuesday - 1/7/2020

DAY 2 -Tuesday - 1/7/2020
"The best revenge is to be unlike him who performed the injury."
- Marcus Aurelius
Strength
Metcon (Weight)
E2MOM 16
3 Power Cleans 155/115 (185/135)
3 Box Jumps 30/24
-Power Cleans will emphasize control outside of 2nd/3rd pull
-Load will remain the same across all 8 sets - add 5# from Dec 17th
-Heavy but FAST, and perfect
Metcon
Metcon (AMRAP - Reps)
EMOM 16
1: :20 Sled Push (45/0)
2: 20 AB Mat Sit-ups
3: 40 Jump Rope Singles
*Score every 30' sled push you complete
HomeBase Cleanse
Bench Press (1 RM)
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

DAY 1 - Monday -1/6/20

DAY 1 - Monday -1/6/20
"Knowing that we can be loved exactly as we are gives us all the best opportunity for growing into the healthiest of people." -- Mr. Rogers
Strength
Bench Press (5 Close Grip Bench Press @ 3/0/3/0 @ 65-75% )
Complete 5 rounds on a 3 minute clock
5 Close Grip Bench Press @ 3/0/3/0 @ 65-75%
Final set is AMRAP with technical perfection
Up 2.5-10# from December 16
Metcon
Metcon (AMRAP - Rounds and Reps)
With a partner - you go, I go
10 minute AMRAP
10/7 Cal Bike
5 Push Press with 1s pause 135/95
RX+
12/9 BIKE
Push Press AHAP UB
HomeBase Cleanse
Bench Press (1 RM)
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

Saturday - 1/4/2020

Saturday - 1/4/2020
“The beginning is always today.” —Mary Wollstonecraft Shelley
Metcon
Metcon (Time)
Partner WOD
5 Rounds For Time
400M Run
30 DB Goblet Squat
20 Ring Rows
10 HR Push ups
HomeBase Athlete
Metcon (Time)
1.
EMOM 12
A: 3-6 UB Muscle-ups (5-15 UB C2B Pull-ups)
B. 30-50 UB Double Unders

2.
12 Rounds
9 Wall Balls 20/14
3 Clean & Jerks 185/115

Friday - 1/3/2019

Friday - 1/3/2019
“You may have a fresh start any moment you choose, for this thing that we call ‘failure’ is not the falling down, but the staying down.” -Mary Pickford
Metcon
Metcon (4 Rounds for reps)
4 Intervals on a 6 minute clock
2 minute AMRAP
8 Clean to OH 95/65
8 Bar Facing Burpees

Thursday - 1/2/2020

Thursday - 1/2/2020
"It's easy to be distracted by difficulty. The difficulty of the work fills your focus, rather than the importance and impact of it's value. Effort and energy fade when short-term difficulty is a higher focus than long term value." -- Brian Kight
Strength/Skill
Metcon (No Measure)
OTM x 12 - rotating between movements for 4 rounds
Min 1 - 3 x 10s L-Sit Cluster
Min 2 - 30s Hollow Body Hold
Min 3 - 30s Smooth Med Ball Sit-ups
Metcon
Metcon (Time)
"Cardio Conga Version 2.0"

Performed Conga Line style IN TEAMS OF 2-3 For time

Run 400m
21/15 Cal Ski
21/15 Cal Bike

Run 300m
15/12 Cal Ski
15/12 Cal Bike

Run 200m
9/9 Cal Ski
9/9 Cal Bike
2 | 3 | 4 | 5 | 6 |