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 Snatch
1 Overhead Squat
1 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 Snatch
1 Overhead Squat
1 Squat Snatch

Then

For Time:
21 Power Snatches (95/65)
5 Rounds of “Cindy”
21 Overhead Squats (95/65)
5 Rounds of “Cindy”
21 Squat Snatches (95/65)

"Spice Girls"

On the 1:30 x 5 Sets:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

Then

For Time:
21 Power Snatches (95/65)
5 Rounds of “Cindy”
21 Overhead Squats (95/65)
5 Rounds of “Cindy”
21 Squat Snatches (95/65)

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 Dumbbell
40 Double Unders
12 Single Dumbbell Box Step Ups (50/35 to 24″/20″)
40 Double Unders

"DOUBLE DUTCH"

5 Rounds:
12 Lateral Burpees Over Dumbbell
40 Double Unders
12 Single Dumbbell Box Step Ups (50/35 to 24″/20″)
40 Double Unders

"DOUBLE DUTCH"

5 Rounds:
12 Lateral Burpees Over Dumbbell
40 Double Unders
12 Single Dumbbell Box Step Ups (50/35 to 24″/20″)
40 Double Unders

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 Rounds
15/12 Cal Bike
12 Deadlifts 
9 Hang Cleans
6 Push Jerks
155/105

"GOODTIME"

5 Rounds
15/12 Cal Bike
12 Deadlifts 
9 Hang Cleans
6 Push Jerks
155/105

"GOODTIME"

5 Rounds
15/12 Cal Bike
12 Deadlifts 
9 Hang Cleans
6 Push Jerks
155/105

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 Squat
On the 2:00 x 7 Sets
Set 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): 1 Rep @ 92%
Set 7 (On the 12:00): 12 Reps @ 66%
*Percentages based on 1RM Front Squat

THEN “Power Wash”

Every 10 Minutes x 2 Rounds: 1,000/800 Meter Row
30 Dumbbell Power Snatches (70/50)
50 Wallballs (20/14)

“Power Wash”

Front Squat
On the 2:00 x 7 Sets
Set 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): 1 Rep @ 92%
Set 7 (On the 12:00): 12 Reps @ 66%
*Percentages based on 1RM Front Squat

THEN “Power Wash”

Every 10 Minutes x 2 Rounds: 1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14)

“Power Wash”

Front Squat
On the 2:00 x 7 Sets
Set 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): 1 Rep @ 92%
Set 7 (On the 12:00): 12 Reps @ 66%
*Percentages based on 1RM Front Squat

THEN “Power Wash”

Every 10 Minutes x 2 Rounds: 1,000/800 Meter Row
30 Dumbbell Power Snatches (35/20)
50 Wallballs (20/14)

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-ups
10 x 10 Meter Shuttle Runs 
20 Russian Kettlebell Swings (70/53)
20 AbMat Sit-ups
20 x 10 Meter Shuttle Runs 
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30 x 10 Meter Shuttle Runs 

Continue to Add (10) Reps Until Time

"Vertigo"

AMRAP 18:

10 Russian Kettlebell Swings (70/53)
10 AbMat Sit-ups
10 x 10 Meter Shuttle Runs 
20 Russian Kettlebell Swings (70/53)
20 AbMat Sit-ups
20 x 10 Meter Shuttle Runs 
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30 x 10 Meter Shuttle Runs

Continue to Add (10) Reps Until Time

"Vertigo"

AMRAP 18:

10 Russian Kettlebell Swings (70/53)
10 AbMat Sit-ups
10 x 10 Meter Shuttle Runs 
20 Russian Kettlebell Swings (70/53)
20 AbMat Sit-ups
20 x 10 Meter Shuttle Runs 
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30 x 10 Meter Shuttle Runs

Continue to Add (10) Reps Until Time

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 v5
On the 4:00 x 4 Rounds: 
3 Unbroken Sets: (9 reps total)
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

THEN “Bergeron Beep Test”

On the Minute For as Long as Possible: 
7 Thrusters (95/65)
7 Pull-ups
7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

20 minute time cap

"Bergeron Beep Test"

Beast Builder v5
On the 4:00 x 4 Rounds: 
3 Unbroken Sets: (9 reps total)
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

THEN “Bergeron Beep Test”

On the Minute For as Long as Possible: 
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

20 minute time cap

"Bergeron Beep Test"

Beast Builder v5
On the 4:00 x 4 Rounds: 
3 Unbroken Sets: (9 reps total)
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

THEN “Bergeron Beep Test”

On the Minute For as Long as Possible: 
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

20 minute time cap

03.10.20

Tuesday, March 10, 2020

“Culture eats strategy for breakfast.” - Peter Drucker

WORKOUT OF THE DAY

"SIX Flags"

10 minute EMOM
3-5 strict handstand push-ups

THEN

Every 3:00 x 6 Rounds:
15/12 Calorie Bike
30 Double Unders
3 Power Snatches

"SIX Flags"

10 minute EMOM
3-5 strict handstand push-ups

THEN

Every 3:00 x 6 Rounds:
15/12 Calorie Bike
30 Double Unders
3 Power Snatches

"SIX Flags"

10 minute EMOM
3-5 strict handstand push-ups

THEN

Every 3:00 x 6 Rounds:
15/12 Calorie Bike
30 Double Unders
3 Power Snatches

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 Squats
Set 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 (On the 11:00): 1 Rep @ 106-107%
Set 8 (On the 12:30): 1 Rep @ 107-108%
Set 9 (On the 14:00): 1 Rep @ 107-108%
Set 10 (On the 15:30): 1 Rep @ 107-108%

*Percentages based on 5RM Back Squat

“Overkill”
21-15-9:
Double Dumbbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″)
Toes to Bar

"Overkill"

Back Squats
Set 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 (On the 11:00): 1 Rep @ 106-107%
Set 8 (On the 12:30): 1 Rep @ 107-108%
Set 9 (On the 14:00): 1 Rep @ 107-108%
Set 10 (On the 15:30): 1 Rep @ 107-108%

*Percentages based on 5RM Back Squat

“Overkill”
21-15-9:
Double Dumbbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″)
Toes to Bar

"Overkill"

Back Squats
Set 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 (On the 11:00): 1 Rep @ 106-107%
Set 8 (On the 12:30): 1 Rep @ 107-108%
Set 9 (On the 14:00): 1 Rep @ 107-108%
Set 10 (On the 15:30): 1 Rep @ 107-108%

*Percentages based on 5RM Back Squat

“Overkill”
21-15-9:
Double Dumbbell Power Cleans (35’s/20’s)
Box Jump Overs (24″/20″)
Toes to Bar

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 Run
30 Goblet Reverse Lunges (55/35)
20 KBS (55/35)

"Clorox"

4 Rounds:
400 Meter Run
30 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 Row
15 Thrusters (95/65)
15/12 Calorie Row
5 Thrusters (115/85)
12/9 Calorie Row
40 Situps
5 Thrusters (115/85)
12/9 Calorie Row
15 Thrusters (95/65)
15/12 Calorie Row
25 Thrusters (75/55)
25/20 Calorie Row

"Powerpoint"

For Time (30 Minute Cap):
25 Thrusters (75/55)
25/20 Calorie Row
15 Thrusters (95/65)
15/12 Calorie Row
5 Thrusters (115/85)
12/9 Calorie Row
40 Situps
5 Thrusters (115/85)
12/9 Calorie Row
15 Thrusters (95/65)
15/12 Calorie Row
25 Thrusters (75/55)
25/20 Calorie Row

"Powerpoint"

For Time (30 Minute Cap):
25 Thrusters (75/55)
25/20 Calorie Row
15 Thrusters (95/65)
15/12 Calorie Row
5 Thrusters (115/85)
12/9 Calorie Row
40 Situps
5 Thrusters (115/85)
12/9 Calorie Row
15 Thrusters (95/65)
15/12 Calorie Row
25 Thrusters (75/55)
25/20 Calorie Row