Thursday 3-15-18

Independence is happiness.
— Susan B. Anthony

1) In teams of 2 (one works one rests)
Continuously running clock:

min 1-5 = max calories on airdyne
rest 1 min
min 6-10 = max reps bar facing burpees
rest 2 min
min 12-15 = max shoulder to overhead @ 50/35kg
rest 3 min
min 18-20 = max front Squats @ 50/35kg

2) foam roll 5-10 minutes

Wednesday 3-13-18

Open your eyes, look within. Are you satisfied with the life you’re living?
— Bob Marley

1) 3 Rounds
8x hang power clean
8x toes to bar
row 250m
rest 90 sec

2) 3 Rounds
6/6x weighted reverse lunges (barbell on back)
12x heavy KB swings
10x shuttle sprints
90 sec rest

3) 8 min slow AMRAP:
10x GHD hip extensions
10/10x seated Russian twists
20x hollow rocks
10x kneeling DB curl to press

Friday 3-9-18

A feeble body weakens the mind.
— Jean Jacques Rousseau



2 Rounds:

100x double unders

20x OHS

100x double unders

12x ring muscle ups

100x double unders

20x DB snatches

100x double unders

12x bar muscle ups


**14 min time cap**

Tuesday 3-6-18

Be brave. Take risks. Nothing can substitute experience.
— Paulo Coelho

1) 3 Rounds
8x Double KB Front squat
60 sec airdyne
60 sec rest

2) 3 rounds
8x DB clean and press - increase weight
20x step ups
60 sec rest

3) Partner shuttle relay 5-4-3-2-1


Monday 3-5-18

Success is no accident, it is hard work, perseverance, learning, sacrifice, and most of all, love of what you are doing or learning to do.
— Pele

1) 4 Rounds

2x Push Press

rest as needed


2) 6 Rounds

250m Row

60 sec plank

90 sec rest


3) Overhead wall stretch

Thursday 3-1-18

Perfection is acquired by slow degrees; it requires the hand of time.
— Voltaire

1) Handstand review

2) 4 Rounds
20-30 sec handstand hold or shoulder taps
10x GHD sit ups
rest as needed

3) 5 Rounds for time
20x air squats
15x kb swings
10x push ups
5x kipping pull ups

4) foam roll quads and t-spine

Wednesday 2-27-18

The only person you should try to be better than is the person you were yesterday.
— Anonymous

1) 10 minutes to work to heavy hang power clean

2) 15-12-9-6 reps for time:
hang power clean @ 50/35kg
bar facing burpees

3) banded anterior hip
supine crucifix shoulder stretch on foam roller

Tuesday 2-26-18

“Self belief and hard work will always earn you success.”
— Virat Kohli

1) 3 Rounds
10x shoulder to overhead - increase weight
1 minute max double unders
1 minute rest

2) 3 Rounds
10x DB reverse lunges (5/5) - increase weight
1 minute max airdyne
1 minute rest

3) 3 Rounds - not for time
10x kneeling dumbbell curl to press
20x banded tricep pushdowns
5x ab wheel
30/30 side plank hold 10-15# Db in free hand

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