12.7.19

Saturday, December 7, 2019

“I define anxiety as experiencing failure in advance.” – Seth Godin

WORKOUT OF THE DAY

"HOT & HEAVY"

5 Rounds For Time (25 Minute Cap):
21/15 Calorie Bike
12 Chest to bar Pull Ups
9 Power Cleans
6 Thrusters

Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115

"HOT & HEAVY"

5 Rounds For Time (25 Minute Cap):
21/15 Calorie Bike
12 Chest to bar Pull Ups
9 Power Cleans
6 Thrusters

Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115

"HOT & HEAVY"

5 Rounds For Time (25 Minute Cap):
21/15 Calorie Bike
12 Chest to bar Pull Ups
9 Power Cleans
6 Thrusters

Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115

12.6.19

Friday, December 6, 2019

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

WORKOUT OF THE DAY

"Hot Rod"

10 Rounds:
200m Run
3 Back Squats (255/185)
5 Strict Deficit HSPU

Back Squats come from the rack.

"Hot Rod"

10 Rounds:
200m Run
3 Back Squats (255/185)
5 Strict HSPU

Back Squats come from the rack.

"Hot Rod"

10 Rounds:
200m Run
3 Back Squats (255/185)
5 Strict HSPU

Back Squats come from the rack.

12.5.19

Thursday, December 5, 2019

"The purpose of a goal is not to get it. The purpose of a goal is who you become in pursuit of it." -- Tony Robbins

WORKOUT OF THE DAY

"Mood Swing"

AMRAP 16:
30/21 Calorie Bike
12 Kettlebell Swings (70/53)
2 Legless Rope Climbs (15′)

"Mood Swing"​

AMRAP 16:
30/21 Calorie Bike
12 Kettlebell Swings (70/53)
2 Rope Climbs (15′)

"Mood Swing"

AMRAP 16:
30/21 Calorie Bike
12 Kettlebell Swings (70/53)
2 Rope Climbs (15′)

12.4.19

Wednesday, December 4, 2019

“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale

WORKOUT OF THE DAY

"Low Tide"

Clean Pull Complex 6 Sets:
1 Tempo Clean Pull
1 Clean Pull

AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (155/105)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (185/135)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (205/145)
25 Double Unders

 

"Low Tide"

Clean Pull Complex 6 Sets:
1 Tempo Clean Pull
1 Clean Pull

AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (115/85)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (135/95)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (155/105)
25 Double Unders

 

"Low Tide"

Clean Pull Complex 6 Sets:
1 Tempo Clean Pull
1 Clean Pull

AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders

 

12.3.19

Tuesday, December 3, 2019

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear

WORKOUT OF THE DAY

"Little Dipper"

Pressing Complex
5 Sets:
1 Push Press
2 Push Jerks

“Little Dipper”
21-15-9:
Push Jerks (155/105)
Lateral Barbell Burpees

"Little Dipper"

Pressing Complex
5 Sets:
1 Push Press
2 Push Jerks

“Little Dipper”
21-15-9:
Push Jerks (135/95)
Lateral Barbell Burpees

"Little Dipper"

Pressing Complex
5 Sets:
1 Push Press
2 Push Jerks

“Little Dipper”
21-15-9:
Push Jerks (135/95)
Lateral Barbell Burpees

12.2.19

Monday, December 2, 2019

“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

WORKOUT OF THE DAY

"Flinstones"

Back Squat Waves:

on the 0:00 6 Reps @ 76%
on the 2:00 4 Reps @ 82%
on the 4:00 2 Reps @ 88%
on the 6:00 6 Reps @ 82%
on the 8:00 4 Reps @ 88%
on the 10:00 2 Reps @ 94%

AMRAP 20
42 Wallballs (20/14)
30/21 Calorie Bike
12 bar muscle ups
4 barbell squat snatches 185/135

"Flinstones"

Back Squat Waves:

on the 0:00 6 Reps @ 76%
on the 2:00 4 Reps @ 82%
on the 4:00 2 Reps @ 88%
on the 6:00 6 Reps @ 82%
on the 8:00 4 Reps @ 88%
on the 10:00 2 Reps @ 94%

AMRAP 20
50 Wallballs (20/14)
40/30 Calorie Bike
30 Toes to Bar
20 Dumbbell Snatches (70/50)

"Flinstones"

Back Squat Waves:

on the 0:00 6 Reps @ 76%
on the 2:00 4 Reps @ 82%
on the 4:00 2 Reps @ 88%
on the 6:00 6 Reps @ 82%
on the 8:00 4 Reps @ 88%
on the 10:00 2 Reps @ 94%

AMRAP 20
50 Wallballs (20/14)
40/30 Calorie Bike
30 Toes to Bar
20 Dumbbell Snatches (50/35)

12.1.19

Sunday, December 1, 2019

“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” - Steven Hawking

WORKOUT OF THE DAY

"Shoulder Pads"

Strict Press

Build to a Heavy Set of 3

“Shoulder Pads”

Ascending Ladder for 8 Minutes:
3 Strict Presses (95/65), 100 Meter Run
6 Strict Presses (95/65), 100 Meter Run
9 Strict Presses (95/65), 100 Meter Run

"Shoulder Pads"

Strict Press

Build to a Heavy Set of 3

“Shoulder Pads”

Ascending Ladder for 8 Minutes:
3 Strict Presses (75/55), 100 Meter Run
6 Strict Presses (75/55), 100 Meter Run
9 Strict Presses (75/55), 100 Meter Run

"Shoulder Pads"

Strict Press

Build to a Heavy Set of 3

“Shoulder Pads”

Ascending Ladder for 8 Minutes:
3 Strict Presses (75/55), 100 Meter Run
6 Strict Presses (75/55), 100 Meter Run
9 Strict Presses (75/55), 100 Meter Run

11.30.19

Saturday, November 30, 2019

“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Muhammed Ali

WORKOUT OF THE DAY

"Iron Lotus"

For Time (30 Minute Cap):
400 Meter Run
500 Meter Row
40/30 Calorie Bike
20 Dumbbell Box Step-Overs (24/20)
20 Dumbbell Thrusters
20 Dumbbell Devil Presses
20 Dumbbell Thrusters
20 Dumbbell Box Step-Overs (24/20)
40/30 Calorie Bike
500 Meter Row
400 Meter Run

Dumbbells: (50’s/35’s)

"Iron Lotus"

For Time (30 Minute Cap):
400 Meter Run
500 Meter Row
40/30 Calorie Bike
20 Dumbbell Box Step-Overs (24/20)
20 Dumbbell Thrusters
20 Dumbbell Devil Presses
20 Dumbbell Thrusters
20 Dumbbell Box Step-Overs (24/20)
40/30 Calorie Bike
500 Meter Row
400 Meter Run

Dumbbells: (50’s/35’s)

"Iron Lotus"

For Time (30 Minute Cap):
400 Meter Run
500 Meter Row
40/30 Calorie Bike
20 Dumbbell Box Step-Overs (24/20)
20 Dumbbell Thrusters
20 Dumbbell Devil Presses
20 Dumbbell Thrusters
20 Dumbbell Box Step-Overs (24/20)
40/30 Calorie Bike
500 Meter Row
400 Meter Run

Dumbbells: (35’s/25’s)

11.29.19

Friday, November 29, 2019

"Live life on purpose"" - Simon Sinek

WORKOUT OF THE DAY

"Steam Roller"

Tempo Deadlift

Build to a Moderate Single

*Tempo: 5 Seconds Up & Down

“Steam Roller”

For Time:
25/18 Calorie Assault Bike, 25 Sit-ups, 2 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 4 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 6 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 8 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 10 Deadlifts

Barbell: (345/245)

"Steam Roller"

Tempo Deadlift

Build to a Moderate Single

*Tempo: 5 Seconds Up & Down

“Steam Roller”

For Time:
25/18 Calorie Assault Bike, 25 Sit-ups, 2 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 4 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 6 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 8 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 10 Deadlifts

Barbell: (275/185)

"Steam Roller"

Tempo Deadlift

Build to a Moderate Single

*Tempo: 5 Seconds Up & Down

“Steam Roller”

For Time:
25/18 Calorie Assault Bike, 25 Sit-ups, 2 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 4 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 6 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 8 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 10 Deadlifts

Barbell: (275/185)