Thursday 2-22-18

Our fatigue is often caused not by work, but by worry, frustration, and resentment.
— Dale Carnegie

1) 3 Rounds

8x Cluster - increase weight

8x V-ups

90 sec Airdyne sprint

90 sec rest


2) 3 Rounds

8/8x OH walking lunges

8x jump squats

60 sec shuttle sprints

90 sec rest


3) 6 rounds

30 sec burpee box jumps

30 sec rest

Wednesday 2-21-18

Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.
— John F. Kennedy

1) 5 Rounds:
1x Rope Climb (legless if possible)
5/5 Single Arm bent over row @ 3131 tempo
Rest as needed 

2) AMRAP 4 min:
21x Calorie Row
21x Wallballs (20/14) 
21x Double unders 

rest 3 minutes

AMRAP 4 min: 
15x Calorie Row
15x Wallballs (20/14) 
15x KB swings 

rest 3 minutes

AMRAP 4 min:
9x Calorie Row
9x Wallballs (20/14) 
9x Up and over box jumps 

3) Mobility: 
Banded wall squat
dislocates ATW

Tuesday 2-20-18

If there is no struggle, there is no progress.
— Frederick Douglas

1. Back squat
5 rds of
3x Back squat (increasing weight)
40 s Max AD sprint
2:00 rest.

2. 10-9-8-7-6-5-4-3-2-1
DB Snatch
Toes to bar

3. 2 rds
15/15/15 founders pose
10/10 Seated Russian twists
10x KB RDL's

Friday 2-16-18

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
— Aristotle

1. 10-9-8-7-6-5-4-3-2-1 reps:
Bench press
Bent over row
Push ups
*choose weights and increase throughout sets

2. 15 min AMRAP:
20x calorie ski
40x double unders
20x ball slams
40x sec plank walk ups

Thursday 2-15-18

Failure is simply the opportunity to begin again, this time more intelligently.
— Henry Ford

1. In teams of two, one works while one rests
2000m row
100x deadlift
200m farmers carry
100x kipping pull ups
200m farmers carry
100x KB swings overhead @ 24kg/16kg
200m farmers carry
2000m row

2. 3 rounds
15/15/15 childs pose to kneeling founder
Rest as needed

Wednesday 2-14-18

Enthusiasm is everything. It must be taut and vibrating like a guitar string.
— Pele

1. 3 rounds
8x hang power clean
2:00 airdyne - increase RPM every 30 sec (ie: 60-70-80-90)
2:00 rest

2. 3 Rounds
12x barbell front rack reverse lunges 6/6
300m row
Rest 90 sec

3. 3 rounds, not for time:
8x push ups @ 3131 tempo - strict!
5x ab wheel
30x banded tricep push downs

Tuesday 2-13-18

Treasure your relationships, not your possessions.
— Anthony J. D'Angelo

1. Work to 1RM Strict Press

2. EMOM 10 minutes
Odd: 5x strict press
Even: 5x kipping C2B pull ups

3. 2 Rounds:
10x shuttle sprints
20x KB swings
30x box jumps

-rest 2 minutes-

2 Rounds:
10x jumping lunges (10/10)
20x KB swings
30x wall balls

4. 2 rounds:
15/15/15 standing founder

Monday 2-12-18

The most difficult thing is the decision to act. The rest is merely tenacity.
— Amelia Earhart

1. Work to 1RM Front Squat

2. 3 Rounds
3x Front Squat @ 75%
5x shoulder scarecrow
Rest as needed

3. For time:
500m row
20x Weighted burpee step ups @ 45#/30# DBs
30x pull ups
20x thrusters @ 40kg/30kg
500m row

4. 2 Rounds
30/30x weighted side plank (hold 15# DB in free hand)
10/10x standing BB Russian twists
Childs pose

Friday 2-9-18

With the new day comes new strength and new thoughts.
— Eleanor Roosevelt

1. 3 rounds
8/8x Front Rack Walking Lunges
1:00 plank
rest as needed

2. Death by DB Thruster/Burpee  
Begin with One DB thruster and one Burpee on min one.
Increase by one thruster and one burpee each min until you cannot complete required reps within time.


Thursday 2-8-18

Success usually comes to those who are too busy to look for it.
— Henry David Thoreau

1. 5 Rounds
10x DB Bench Press - choose weight
5x strict pull ups

2. "Christine" - 3 Rounds for time:
500m row
12x deadlift @ bodyweight
21x box jumps  24''/20''


3. Mobility:

Banded instep

Jefferson curls

Wednesday 2-7-18

The first step is that you have to say that you can.
— Will Smith

1. 8 min AMRAP
10x Alternating DB Snatch (5/5)
5x T2B
4x Suicide sprints  

-4 min rest-

2. 8 min AMRAP
10 x wall ball  
10x weighted sit up
25m heavy sled push 

3. Accumulate 4 min of walking farmers carry

Tuesday 2/6/18

You may delay, but time will not.
— Benjamin Franklin

1. 5 Rounds
5/5 Standing KB seesaw press
5x Double KB Bent row
rest as needed 

2. 21-15-9 reps for time:
Ground to overhead 40kg/30kg
Bar facing burpees 

3. Mobility
banded hip capsule
Foam roller child's pose

Monday 2-5-18

What we really are matters more than what other people think of us.
— Jawaharlal Nehru

1. 5 Rounds
3x Back squat (increasing weight)
rest as needed

2. 2 Rounds for time:

1000m row
50x double under
3 rds of "CINDY" 

3. mobility: 
elevated pigeon
supine shoulder foam roll

Friday 2-2-18

If I knew I was going to live this long, I’d have taken better care of myself.
— Mickey Mantle

1) Overhead squat review

2) 5 Rounds
3x overhead squat - choose weight
rest as needed

3) 3 Rounds, 1 minute at each
 a) heavy sled push (50m only)
 b) max cal skiERG
 c) KB front rack walk @ 2x53#/35# KBs
 d) DB complex max reps = 1x deadlift + squat clean + thruster
 e) ring dips, bar dips, or paralette dips
*rest 1 minute between rounds*

4) 3 rounds
childs pose to kneeling founder 15/15/15

Thursday 2-1-18

Ease is a greater threat to progress than hardship.
— Denzel Washington

1) 4 Rounds
8/8x KB Front Rack Lunges - choose weight
10x strict toes to bar
rest as needed

2) 4 Rounds for time
10/10x weighted step ups - heavy
15x burpee box jumps
rest 60 sec

3) 3 rounds
5/5x single arm single leg bent over row
10/10x lateral band walks
60 sec plank walk ups or plank on rings

Wednesday 1-31-18

The difference between the impossible and the possible lies in a man’s determination.
— Tommy Lasorda

1) 3 Rounds
12x Deadlift - choose weight
1 minute airdyne max calories
1 minute rest

2) 3 Rounds
10x DB jump squats @ 25/15#
10x 20m shuttle sprints
1 minute rest

3) For time:
15x burpees
25x calorie ski or row
35x KB swings overhead @ 53/35#
50x alternating DB snatch @ 45/30#

4) banded shoulder & couch

Tuesday 1-30-18

Every man dies. Not every man really lives.
— William Wallace

1. 4 Rounds

8x Bench Press - increasing weight

8x Strict pull ups / aussie rows

rest as needed


2. For time:


cal row

wall balls


-rest 3 min-



clusters @ 30/20kg

cal row


3. mobility


Monday 1-29-18

Perfection is not attainable. But if we chase perfection we can catch excellence.
— Vince Lombardi

1) 5 Rounds
3x hang squat clean - increase weight
rest as needed

2) 3 Rounds for time:
15x DB shoulder to overhead
30x Walking lunges (15/15)
60x double unders (120 singles)

3) mobility:
banded shoulder