Friday 4-20-18

None but ourselves can free our minds.
— Bob Marley

1) 6 Rounds

3x Overhead Squat - increase weight


2) 18 min AMRAP:
2 wall ball
2 box jump
2 burpee

*increase reps by 2 each round (ie: 2-4-6-8-10...)

*run 200m between rounds


3) Mobility

Foam roll t-spine
Squat on wall stretch

Thursday 4-19-18

Do not let what you cannot do interfere with what you can do.
— John Wooden

1) Power clean movement prep

2) Work to 1RM Power Clean

3) AMRAP 7 min:
15x cal row
15x pushup

*Rest 2 min, then immediately to

50 kb swings


3) 3 Rounds, 45 sec on / 15 sec off:

Glute bridge
Wt situp

Wednesday 4-17-18

Yesterday is not ours to recover, but tomorrow is ours to win or lose.
— Lyndon B. Johnson

1) 3 Rounds

10-12 Ring row 2111 tempo 

60 sec HS hold 

60 sec L sit or hollow hold 

Rest 90 sec+ b/w 


2) EMOM 14 min 

Min 1: 45 sec Airdyne calories  

Min 2: 30 sec Hang Squat clean


3) Mobility

Bretzl stretch 

Foam roll quads

Tuesday 4-17-18

First, accept sadness. Realize that without winning, losing isn’t so great.
— Alissa Milano

1. 3 Rounds
8x DB Snatch
8x pullup
400m run
90 sec rest

2. 3 rounds
10x Sumo DL to goblet squat
Sled push 50m
90 sec rest

3. 3 rounds

6/6x reverse weighted lunges
30x Double Unders
1 arm heavy farmer carry 50m/50m
90 sec rest

Monday 4-16-18

Life is short, the art long.
— Hippocrates

1) 5 Rounds

5x Strict Press - inc weight

10x Strict Toes to bar


2) 2 rounds for time:

500m row 

15x burpee box jump overs 

20x wt situp 

400m run

 *Rest 2 min between rounds


3) 2 Rounds

10x RDL

50m/50m x  Single Arm Overhead KB carry


Friday 4-13-18

We generate fears while we sit. We overcome them with action.
— Henry Link

1. 5 Rounds
2x Front squat - increase weight
5x shoulder scarecrow

2. AMRAP 18 minutes
350m row
20x weighted step ups
40x wall balls
350m row
40x double unders
20x single arm DB shoulder to overhead (10/10) @ 50/35#

3. Mobility:
Banded shoulder
Childs pose

Thursday 4-12-18

We may encounter many defeats but we must not be defeated.
— Maya Angelou

1. 4 Rounds
5x Strict Pull ups - increase weight / band as necessary
10x Strict Dips
Rest as needed

2. 3 rounds for time:
400m run
21x Thrusters @ 20/15kg
15x GHD sit ups
9x Bar facing burpees

3. Mobility
Couch stretch
weighted T-spine foam roller
Crucifix stretch on foam roller

Wednesday 4-11-18

Failure will never overtake me if my determination to succeed is strong enough.
— Og Mandino

1. 3 Rounds
6x Cluster - increase weight
25/20x calorie row
Rest 90 sec

2. 3 Rounds
10x Back Squat
400m run
Rest 90 sec

3. 3 Rounds
100m ski
50m front rack carry
20x jump squats
Rest 30 seconds

4. Foam roll 5-10 minutes

Tuesday 4-10-18

You learn more from failure than you do from success.

1. 4 Rounds
10/10x single arm KB front rack reverse lunges
10x GHD extensions
Rest as needed

2. EMOM for 15 minutes
Min 1: 8x Shoulder to overhead 40/30kg
Min 2: 8x C2B pull ups
Min 3: 12/15 calorie row

3. 2 min each:
Jefferson curl
Foam roll glutes

Monday 4-9-18

The way to get started is to quit talking and begin doing.
— Walt Disney

1. 5 Rounds
5x Bench press @ 3131 tempo
10x Bent over DB row (2-handed)
Rest as needed

2. For time:
40x BBJO @ 20’’
40x Alternating DB snatch (20/20) @ 50/35#
40x calorie airdyne

3. 2 rounds
45 sec Founder pose
10/10x single leg glute bridge
Bretzl stretch

Friday 4-6-18

Good teams become great ones when the members decide to surrender the ME for the WE.
— Phil Jackson

1) 4 Rounds

5x Deadlift (Last set up to 75%)

5/5x cossack squats (light, slow, stretch out from yesterday)


2) 12 min AMRAP
40x Double unders
10x HSPU or Hand release push ups
200m run


3) 1 Round

100 flutter kicks
50 V-up
25 hollow rocks


4) Mobility:

Childs pose
Sumo (alternating arms up)

Thursday 4-5-18

Success is never final. Failure is never fatal. It is courage that counts.
— John Wooden

1) 5 rounds
8x Goblet Squat w/ 3 second pause in bottom
8/8x Single Leg KB RDL
60-90 sec rest

2) 21-15-9
Cal row
Grasshoppers on medball (each leg)

3) Oh wall stretch
Squat on wall stretch

Wednesday 4-4-18

The pessimist sees difficulty in every opportunity. The optimist sees the opportunity in every difficulty.
— Winston Churchill

1) Work to Heavy push press

2) EMOM 8 min
2 push press 60-70%


3) For time:
30 wall ball
30 db walking lunge (15/15)
20 wall ball
20 walking lunge
10 wall ball
10 walking lunge


4) Mobility:

Instep with rotation

Tuesday 4-3-18

Either I will find a way, or I will make one.
— Philip Sidney

1) 3 rounds
10x box jump overs
12x ball slam
250m row
90 sec rest

2) 3 rounds
10x Front Squat (50/35)
12x mountain climber (6/6)
200m run
90 sec rest

3) 3 rounds
60 sec oh plate hold
30 sec rest
30 sec plank toe taps
30 sec rest

Monday 4-2-18

We have all the light we need. We just need to put it in practice.
— Albert Pike

1) Movement Prep: Empty bar complex

5 good morning 

5 front squat 

5 elbow rotation 

5 hang power clean 


2) 10-8-6-4-2 

Power Clean (inc. wt) 

Strict Pullup 

rest 2 min 


3) EMOM for 12 min: 

10 situp 

10 Pushup 

25m farmer carry 


4) Banded shoulder release 

Wrist stretches on floor

Friday 3-30-18

Put your heart, mind, and soul into even your smallest acts. This is the secret to success.
— Swami Sivananda

1) 4 Rounds
5/5x Bulgarian split squat w/ 10 sec hold at the bottom position on last rep. - increase weight
10x DB RDL @ 3111 tempo (3 sec negative)
rest as needed

2) Against an 10 minute clock:
75x wall balls

*with remaining time, AMRAP:
7x toes to bar
7x hang power clean @ 50/35kg

3) mobility:
supine crucifix stretch on foam roller
Couch stretch
foam roll glutes

Thursday 3-29-18

Of all possessions a friend is the most precious.
— Herodotus

1) Work to 1RM Back squat 

3) 15 min time cap, as far as possible:

500m row
50m KB front rack carry
21x Wall Ball
15x DB snatch L/R (30 total)
9x HSPU or 9x Push Press
3x Rope Climbs
500m row
3x Rope Climbs
9x HSPU or 9x Push Press
15x DB snatch L/R (30 total)
21x Wall Balls
50m KB front rack carry
500m row

4) Mobility:
Anterior hip capsule

Wednesday 3-28-18

Quality is not an act. It is a habit.
— Aristotle

1) 3 Rounds

6x Ground to overhead - increase weight

200m run

60 sec rest


2) 3 Rounds

12x DB suitcase style deadlifts

100m farmers carry (same weight as above)

40x double unders

Rest 60 sec


3) 3 Rounds

8/8x 3-point single arm DB row (plank position) slow and controlled

8x strict dips

8x HR push ups

8x dragon flags

Tuesday 3-27-18

The most unprofitable item ever manufactured is an excuse.
— John Mason

1) 4 Rounds

4x Pull-up @ 3 sec negative

12x GHD hip extensions

max effort L-sit


2) 4 Rounds

10x Double KB front Squat 

25m Heavy Sled Push

rest 60-90 sec


*rest 2 minutes after final round, then:


35x burpee pull ups for time


3) mobility:


OH wall stretch


Monday 3-26-18

Don’t cry because its over. Smile because it happened.
— Dr. Seuss

1) 5 Rounds

3 position Clean - increase weight

rest as needed


2) 5 minutes AMRAP:

20x box jumps

40x KB swings

60x double unders


-- rest 2 minutes --


5 minutes AMRAP:

20x Wall balls

40x push ups

60x calorie row


3) mobility