3.16.20

Monday, March 16, 2020 “Champions don’t blame the tools they’ve been given. Champions sharpen them.” WORKOUT OF THE DAY “Spice Girls” On the 1:30 x 5 Sets:1 Power Snatch1 Overhead Squat1 Squat Snatch Then For Time:21 Power Snatches (115/85)5 Rounds of “Mary”21 Overhead Squats (115/85)5 Rounds of “Chest to bar Cindy”21 Squat Snatches (115/85) “Spice Girls” On the 1:30 x 5 Sets:1 Power Snatch1 Overhead Squat1 Squat Snatch Then For Time: 21 Power Snatches (95/65)5 Rounds of “Cindy”21 Overhead Squats […]

3.15.20

This is the heading “Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus WORKOUT OF THE DAY “DOuble Dutch” 5 Rounds:12 Lateral Burpees Over Dumbbell40 Double Unders12 Single Dumbbell Box Step Ups (50/35 to 24″/20″)40 Double Unders “DOUBLE DUTCH” 5 Rounds:12 Lateral Burpees Over Dumbbell40 Double Unders12 Single Dumbbell Box Step Ups (50/35 to 24″/20″)40 Double Unders “DOUBLE DUTCH” 5 Rounds:12 Lateral Burpees Over Dumbbell40 Double Unders12 Single Dumbbell Box Step Ups […]

3.14.20

Saturday, March 14, 2020 “Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln WORKOUT OF THE DAY “goodtime” 5 Rounds15/12 Cal Bike12 Deadlifts 9 Hang Cleans6 Push Jerks155/105 “GOODTIME” 5 Rounds15/12 Cal Bike12 Deadlifts 9 Hang Cleans6 Push Jerks155/105 “GOODTIME” 5 Rounds15/12 Cal Bike12 Deadlifts 9 Hang Cleans6 Push Jerks155/105

03.13.20

Friday, March 13, 2020 “”The only person you are destined to become is the person you decide to be.”” – Ralph Waldo Emerson WORKOUT OF THE DAY “Power Wash” Front SquatOn the 2:00 x 7 SetsSet 1 (On the 0:00): 3 Reps @ 80%Set 2 (On the 2:00): 1 Rep @ 86%Set 3 (On the 4:00): 3 Reps @ 80%Set 4 (On the 6:00): 1 Rep @ 89%Set 5 (On the 8:00): 3 Reps @ 80%Set 6 (On the 10:00): […]

03.12.20

Thursday, March 12, 2020 “We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson WORKOUT OF THE DAY “Vertigo” AMRAP 18:  10 Russian Kettlebell Swings (70/53)10 AbMat Sit-ups10 x 10 Meter Shuttle Runs 20 Russian Kettlebell Swings (70/53)20 AbMat Sit-ups20 x 10 Meter Shuttle Runs 30 Russian Kettlebell Swings (70/53)30 AbMat Sit-ups30 x 10 Meter Shuttle Runs  … Continue to Add (10) Reps Until Time “Vertigo” AMRAP 18: […]

03.11.20

Wednesday, March 11, 2020 “Your brain is the most complex structure in the known universe. It’s time to have a body that’s ready for that supercomputer.” – Dr. Kelly Starrett WORKOUT OF THE DAY “Bergeron Beep Test” Beast Builder v5On the 4:00 x 4 Rounds: 3 Unbroken Sets: (9 reps total)1 High Hang Squat Clean1 Hang Squat Clean1 Squat Clean THEN “Bergeron Beep Test” On the Minute For as Long as Possible: 7 Thrusters (95/65)7 Pull-ups7 Burpees After 10 Rounds: Add (1) […]

03.10.20

Tuesday, March 10, 2020 “Culture eats strategy for breakfast.” – Peter Drucker WORKOUT OF THE DAY “SIX Flags” 10 minute EMOM3-5 strict handstand push-ups THEN Every 3:00 x 6 Rounds: 15/12 Calorie Bike 30 Double Unders3 Power Snatches “SIX Flags” 10 minute EMOM3-5 strict handstand push-ups THEN Every 3:00 x 6 Rounds: 15/12 Calorie Bike 30 Double Unders3 Power Snatches “SIX Flags” 10 minute EMOM3-5 strict handstand push-ups THEN Every 3:00 x 6 Rounds: 15/12 Calorie Bike 30 Double Unders3 […]

03.09.20

Monday, March 9, 2020 “If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo WORKOUT OF THE DAY “Overkill” Back SquatsSet 1 (On the 0:00): 9 Reps @ 78%Set 2 (On the 2:00): 7 Reps @ 85%Set 3 (On the 4:00): 5 Reps @ 92%Set 4 (On the 6:00): 3 Reps @ 97%Set 5 (On the 8:00): 1 Rep @ 102%Set 6 (On the 9:30): 1 Rep @ 104%Set 7 […]

03.08.20

Sunday, March 8 “Your actions speak so loudly that I can’t hear what you’re saying.” WORKOUT OF THE DAY “Clorox” 4 Rounds: 400 Meter Run30 Goblet Reverse Lunges (55/35)20 KBS (55/35) “Clorox” 4 Rounds:400 Meter Run30 Goblet Reverse Lunges (55/35)20 KBS (55/35) “Clorox” 4 Rounds:30 Goblet Reverse Lunges (55/35)20 KBS (55/35)

03.07.20

Saturday, March 7, 2020 “You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe WORKOUT OF THE DAY “Powerpoint” For Time (30 Minute Cap):25 Thrusters (75/55)25/20 Calorie Row15 Thrusters (95/65)15/12 Calorie Row5 Thrusters (115/85)12/9 Calorie Row40 Situps5 Thrusters (115/85)12/9 Calorie Row15 Thrusters (95/65)15/12 Calorie Row25 Thrusters (75/55)25/20 Calorie Row “Powerpoint” For Time (30 Minute Cap):25 Thrusters (75/55)25/20 Calorie Row15 Thrusters (95/65)15/12 Calorie Row5 Thrusters (115/85)12/9 […]