1.28.20

Tuesday, January 28, 2020

“Perfection can be spelled with the word paralysis.” - Churchill

WORKOUT OF THE DAY

"WOD TITLE"

AMRAP 15:
Buy-In: 100/80 Calorie Assault Bike

Directly Into…

Max Rounds:
8 Burpee Box Jumps (24/20)
8 bar muscle ups

"WOD TITLE"​

AMRAP 15:
Buy-In: 100/80 Calorie Assault Bike

Directly Into…

Max Rounds:
8 Burpee Box Jumps (24/20)
8 chest to bar pull ups 

"WOD TITLE"​

AMRAP 15:
Buy-In: 100/80 Calorie Assault Bike

Directly Into…

Max Rounds:
8 Burpee Box Jumps (24/20)
8 pull up

 

1.27.20

Monday, January 27, 2020

“You can’t build on top of success you don’t acknowledge.” - Dallas Travers

WORKOUT OF THE DAY

"Rack City"

Build to a Heavy Complex:
1 Power Clean
2 Front Squats
3 Push Jerks

For Time:
10 Power Cleans (175/115)
50 Air Squats
10 Front Squats (175/115)
50 Air Squats
10 Push Jerks (175/115)
50 Air Squats

"Rack City"

Build to a Heavy Complex:
1 Power Clean
2 Front Squats
3 Push Jerks

For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats

"Rack City"

Build to a Heavy Complex:
1 Power Clean
2 Front Squats
3 Push Jerks

For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats

1.26.20

Sunday, January 26, 2020

"Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don't." -- Steve Maraboli

WORKOUT OF THE DAY

"Spike Ball"

3 Rounds:
100′ Walking Lunge
20 Kettlebell SDLHP
100′ Walking Lunge
20 Kettlebell Taters

KB: 55/35

"Spike Ball"

3 Rounds:
100′ Walking Lunge
20 Kettlebell SDLHP
100′ Walking Lunge
20 Kettlebell Taters

KB: 55/35

"Spike Ball"

3 Rounds:
100′ Walking Lunge
20 Kettlebell SDLHP
100′ Walking Lunge
20 Kettlebell Taters

KB: 55/35

1.25.20

Saturday, January 25, 2020

“If you aren’t going all the way, why go at all?” – Joe Namath

WORKOUT OF THE DAY

"Group Hug"

AMRAP 24:
6 Toes to Bar
6 Hang Power Cleans
6 Front Squats

Bar Increases Every 3 Rounds
Weight 1: 75/55
Weight 2: 95/65
Weight 3: 115/85
Weight 4: 135/95
Weight 5: 155/105 (AMRAP)

"Group Hug"​

AMRAP 24:
6 Toes to Bar
6 Hang Power Cleans
6 Front Squats

Bar Increases Every 3 Rounds
Weight 1: 75/55
Weight 2: 95/65
Weight 3: 115/85
Weight 4: 135/95
Weight 5: 155/105 (AMRAP)

"Group Hug"​

AMRAP 24:
6 Toes to Bar
6 Hang Power Cleans
6 Front Squats

Bar Increases Every 3 Rounds
Weight 1: 75/55
Weight 2: 95/65
Weight 3: 115/85
Weight 4: 135/95
Weight 5: 155/105 (AMRAP)

1.24.20

Friday, January 24, 2020

"If you have the guts to keep making mistakes, your wisdom and intelligence leap forward with huge momentum." -- Holly Near

WORKOUT OF THE DAY

"Crash Test"

Deadlift – 10 Minutes to Build to a heavy double 

then For Time:
1,500 Meter Row
30 Deadlifts (245/165)
45 Lateral Barbell Burpees

"Crash Test"

Deadlift – 10 Minutes to Build to a heavy double 

then For Time:
1,500 Meter Row
30 Deadlifts (245/165)
45 Lateral Barbell Burpees

"Crash Test"

Deadlift – 10 Minutes to Build to a heavy double 

then For Time:
1,500 Meter Row
30 Deadlifts (245/165)
45 Lateral Barbell Burpees

1.23.20

Thursday, January 23, 2020

"If you're not in the arena also getting your ass kicked, I'm not interested in your feedback." -- Brene Brown

WORKOUT OF THE DAY

"Ab-sured"

On the 3:00 x 6 Rounds:
18 GHD Sit-ups
16/12 Calorie Assault Bike
6 Barbell Strict Presses

*Build in Strict Press Weight*

"Ab-sured"

On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
16/12 Calorie Assault Bike
6 Barbell Strict Presses

*Build in Strict Press Weight*

"Ab-sured"

On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
16/12 Calorie Assault Bike
6 Barbell Strict Presses

*Build in Strict Press Weight*

1.22.20

Wednesday, January 22, 2020

“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps

WORKOUT OF THE DAY

"Opening Day"

21-15-9:
Wallballs (30/20)
Pull-up
Thrusters (115/85)
Box Jumps (30/24)
Kettlebell Swings (70/55)

"Opening Day"

21-15-9:
Wallballs (20/14)
Pull-up
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

"Opening Day"

21-15-9:
Wallballs (20/14)
Pull-up
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

1.21.20

Tuesday, January 21, 2020

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat."

WORKOUT OF THE DAY

"Tigger"

Bench Press 
10-8-6-4-2-4-6-8-10

15 min AMRAP
50 double unders
15 dips
50 double unders
15 pushups

"Tigger"​

Bench Press 
10-8-6-4-2-4-6-8-10

15 min AMRAP
30 double unders
10 dips
30 double unders
10 pushups

"Tigger"​

Bench Press 
10-8-6-4-2-4-6-8-10

15 min AMRAP
30 double unders
10 dips
30 double unders
10 pushups

1.20.20

Monday, January 20, 2020

“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” -Confucius

WORKOUT OF THE DAY

"Dumbledore"

Back Squat Build to A Heavy Set of 5

Then

For Time:
70/50 Calorie Bike
30 Single Arm Dumbbell Hang Clean and Jerk (70/50)
50 Single Dumbbell Goblet Squats (70/50) 
30 Single Arm Dumbbell Hang Clean and Jerk (70/50) 
70/50 Calorie Bike

"Dumbledore"

Back Squat Build to A Heavy Set of 5

Then

For Time:
70/50 Calorie Bike
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50 Single Dumbbell Goblet Squats (50/35)
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
70/50 Calorie Bike

"Dumbledore"

Back Squat Build to A Heavy Set of 5

Then

For Time:
70/50 Calorie Bike
30 Single Arm Dumbbell Hang Clean and Jerk (35/25)
50 Single Dumbbell Goblet Squats (35/25) 
30 Single Arm Dumbbell Hang Clean and Jerk (35/25) 
70/50 Calorie Bike

1.19.20

Sunday, January 19, 2020

"Regardless of what the problem is, the answer is to squat." -- Greg Glassman

WORKOUT OF THE DAY

"Carousel"

5 Rounds:
9 Push Preses (115/85)
15 Kettlebell Swings (53/35)
20 Goblet Lunges (53/35)
Rest 1 Minute Between Rounds

"Carousel"

5 Rounds:
9 Push Preses (115/85)
15 Kettlebell Swings (53/35)
20 Goblet Lunges (53/35)
Rest 1 Minute Between Rounds

"Carousel"

5 Rounds:
9 Push Preses (115/85)
15 Kettlebell Swings (53/35)
20 Goblet Lunges (53/35)
Rest 1 Minute Between Rounds