10.15.19

Tuesday, October 15, 2019

"Discipline is just remembering what you want." -- David Campbell

WORKOUT OF THE DAY

"Pump It Up"

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)

100/70 Calorie Bike

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)

"Pump It Up"

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)

100/70 Calorie Bike

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)

"Pump It Up"

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)

100/70 Calorie Bike

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)

10.14.19

Monday, October 14, 2019

"In my experience, there is only one motivation, and that is desire. No reasons or principle contain it or stand against it." -- Jane Smiley

WORKOUT OF THE DAY

"GUT FEELING"

Clean – 12 Minutes to Find a Heavy Single 

AMRAP 16:
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Toes to Bar

"GUT FEELING"

Clean – 12 Minutes to Find a Heavy Single 

AMRAP 16:
12 Hang Power Cleans (135/95)
21 Lateral Barbell Burpees
12 Push Jerks (135/95)
21 Toes to Bar

"GUT FEELING"

Clean – 12 Minutes to Find a Heavy Single 

AMRAP 16:
12 Hang Power Cleans (115/85)
21 Lateral Barbell Burpees
12 Push Jerks (115/85)
21 Toes to Bar

10.13.19

Sunday, October 13, 2019

“The only difference between feedback and criticism, is how you hear it.” – Tim Grover

WORKOUT OF THE DAY

"Sweat Buckets"

50-40-30-20-10 CAL ROW
10-20-30-40-50
CAL BIKE

"Sweat Buckets"

50-40-30-20-10 CAL ROW
10-20-30-40-50
CAL BIKE

"Sweat Buckets"

50-40-30-20-10 CAL ROW
10-20-30-40-50
CAL BIKE

10.12.19

Saturday, October 12, 2019

“You’re remembered for the rules you break.” – General MacArthur

WORKOUT OF THE DAY

"KELLY"

5 Round:
400 Meter Run
30 Box Jumps (24/20)
30 Wall Balls

"KELLY"

5 Round:
400 Meter Run
30 Box Jumps (24/20)
30 Wall Balls

"KELLY"

5 Round:
400 Meter Run
30 Box Jumps (24/20)
30 Wall Balls

10.11.19

Friday, October 11, 2019

2020 OPEN WEEK 1!

WORKOUT OF THE DAY

"20.1"

FRIDAY NIGHT LIGHTS THEME: NEON LIGHTS

"20.1"​

FRIDAY NIGHT LIGHTS THEME: NEON LIGHTS

"20.1"​

FRIDAY NIGHT LIGHTS THEME: NEON LIGHTS

10.10.19

Thursday, October 10, 2019

“Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter.” – Francis Chan

WORKOUT OF THE DAY

"Double Dare"

On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts

*Build in Deadlift Weight*

"Double Dare"

On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts

*Build in Deadlift Weight*

"Double Dare"

On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
75 Single Unders
5 Deadlifts

*Build in Deadlift Weight*

10.9.19

Wednesday, October 9, 2019

“Wisdom is the reward you get for a lifetime of listening when you’d have preferred to talk” - Doug Larsen

WORKOUT OF THE DAY

"WORKAHOLIC"

3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters (95/65)

 

"WORKAHOLIC"

3 Rounds:
21/15 Calorie Row
15 Pull-ups

Directly Into…

3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters (95/65)

"WORKAHOLIC"

3 Rounds:
21/15 Calorie Row
15 Pull-ups

Directly Into…

3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters (75/55)

10.8.19

Tuesday, October 8, 2019

“The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking.” - Albert Einstein

WORKOUT OF THE DAY

"Surfer on Acid"

Single Arm Dumbbell Strict Press
5 Sets of 8
“Surfer on Acid”
3 Rounds:
400 Meter Run
21 Burpees

"Surfer on Acid"

Single Arm Dumbbell Strict Press
5 Sets of 8
“Surfer on Acid”
3 Rounds:
400 Meter Run
21 Burpees

"Surfer on Acid"

Single Arm Dumbbell Strict Press
5 Sets of 8
“Surfer on Acid”
3 Rounds:
400 Meter Run
21 Burpees

10.7.19

Monday, October 7, 2019

“Ductus Exemplo” The above quote is Latin, translating to “Leadership by Example”. Below is a short story of Ghandi, the famed spiritual and political leader, on the power of authentic leadership. One day, a woman traveled a great distance to take her son to Ghandi. When they finally met, she asks for him to tell her son to “stop eating sugar”. Ghandi, in response to the request, asks the woman to come back in 30 days. Confused, the woman leaves with her son, and returns 30 days later. She asks the same, for Ghandi to tell her son to stop eating sugar. Ghandi tenderly looks at the boy, and tells him to stop. Immediately, the boy agrees, pledging that he will no longer eat sugar. Grateful, but still confused, the mother asks why she had to travel back 30 days later to begin with. Ghandi replied, “Because 30 days ago, I was still eating sugar”is

WORKOUT OF THE DAY

"WOD TITLE"

Snatch Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 135/95

"WOD TITLE"​

Snatch Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85

"WOD TITLE"​

Snatch Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 95/65

10.6.19

Sunday, October 6, 2019

"Training is like sweeping the floor. Just because we’ve done it once, doesn’t mean the floor is clean forever. Every day the dust comes back. Every day we must sweep." -- Daniele Bolelli

WORKOUT OF THE DAY

"Sleeping Bag"

Strict Pull-up Work
10 Minutes Max Calorie Bike*
*Every 2 minutes, starting at the 0:00, 5 Strict Pull-ups

4 Rounds:
15 Slam Balls
200 Meter Run
30 AbMat Sit-ups
200 Meter Weighted Run 

"Sleeping Bag"

Strict Pull-up Work
10 Minutes Max Calorie Bike*
*Every 2 minutes, starting at the 0:00, 5 Strict Pull-ups

4 Rounds:
15 Slam Balls
200 Meter Run
30 AbMat Sit-ups
200 Meter Weighted Run 

"Sleeping Bag"

Strict Pull-up Work
10 Minutes Max Calorie Bike*
*Every 2 minutes, starting at the 0:00, 5 Strict Pull-ups

4 Rounds:
15 Slam Balls
200 Meter Run
30 AbMat Sit-ups
200 Meter Weighted Run