WOD for Monday September 25th:

WORKOUT OF THE DAY

FITNESS

A) Back Squat: 5×3; 2min btwn
B) 4 Rounds for Time:
300m Run
12 Hand Release Pushups
200m Run
12 Pullup

PERFORMANCE

A) Back Squat: 5×3; 2min btwn
B) 4 Rounds for Time:
Row 300m @ 2k best pace
12 Strict HSPU
20/15 AB Cals
12 C2B Pullup

THOUGHT FOR THE DAY

Success usually comes to those who are too busy to be looking for it. ~ Henry David Thoreau

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WOD for Friday September 22nd:

WORKOUT OF THE DAY

A) Supinated Pendlay Row: 8-10 @ 20X1 x 3; Rest 2min
B) Single Leg Hip Thrust: 8-10 per leg @ 20X1 x 3; Rest 2min
C) For Time:
20 G2OH 135/95
800m Run
15 G2OH
400m Run
10 G2OH
200m Run

THOUGHT FOR THE DAY

For tomorrow belongs to the people who prepare for it today ~ African Proverb

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WOD for Thursday September 21st:

WORKOUT OF THE DAY

FITNESS

A) Conventional Deadlift: 5×3 Deadlift; straight set. Increase weights from
week 5.
B) For Time:
5 DB Snatch/arm
5 Cal Airbike
5 DB Snatch/arm
6 Cal Airbike
5 DB Snatch/arm
7 Cal Airbike
5 DB Snatch/arm
8 Cal Airbike
5 DB Snatch/arm
9 Cal Airbike
5 DB Snatch/arm
10 Cal Airbike
5 DB Snatch/arm
11 Cal Airbike
5 DB Snatch/arm
12 Cal Airbike
5 DB Snatch/arm
13 Cal Airbike
C) Cashout: Static Hang for Time.

PERFORMANCE

A) Conventional Deadlift: 5×3 Deadlift; straight set. Increase weights from
week 5.
B) For Time: 5 KB Snatch/arm
10 DU
5 KB Snatch/arm
15 DU
5 KB Snatch/arm
20 DU
5 KB Snatch/arm
25 DU
5 KB Snatch/arm
30 DU
5 KB Snatch/arm
35 DU
5 KB Snatch/arm
40 DU
5 KB Snatch/arm
45 DU
5 KB Snatch/arm
50 DU
C) Cashout: Static Hang for Time.

THOUGHT FOR THE DAY

The best way out is always through. ~ Robert Frost

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WOD for Wednesday September 20th:

WORKOUT OF THE DAY

A) Overhead Squat: 5×3
B) Tabata This:
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8
intervals.
Tabata score is the least number of reps performed in any of the eight
intervals. Unit for the row is “calories”. Scores will look like this:
Kristan Clever 4, 25, 10, 15, 18 = 72,
Kim Malz 5, 22, 10, 11, 23 = 71,
Austin Malleolo 8, 21, 10, 14, 11 = 64.

THOUGHT FOR THE DAY

If you wish to be loved; love! ~ Seneca

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WOD for Tuesday September 19th:

WORKOUT OF THE DAY

FITNESS

A) Clean and Jerk: 20min. to a Heavy Single
B) 4 Rounds-
3min AMRAP/1min Rest:
200m Run
10 Box Jump or StepUps
Max Wallballs

PERFORMANCE

A) Clean and Jerk: 20min. to a Heavy Single
B) 12 minutes to complete:
30 DB Thrusters (50/35)
20 BBJO
30 Cal Airbike
Rest until 12min. Mark, then 800m Sprint afap.

THOUGHT FOR THE DAY

Live simple, love well, and take time to smell the flowers along the way. ~ Mark Twain

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WOD for Monday September 18th:

WORKOUT OF THE DAY

FITNESS

A) Box Squat: Wave Load: 3-2-1, 3-2-1. Rest 2min. Btwn
B) 3 Rounds for Time:
10 Cal Row
10 Hanging Knee Raise or K2E
immediately followed by:
3 RFT:
15/10 Cal AB
15 Goblet Squats

PERFORMANCE

A) Box Squat: Wave Load: 3-2-1, 3-2-1. Rest 2min. Btwn
B) 3 Rounds for Time:
10 BW Deadlift
20 Pullups
immediately followed by:
3 RFT:
20 Wall Ball
20 T2B

THOUGHT FOR THE DAY

Anyone who stops learning is old, whether at twenty or eighty. ~ Henry Ford

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WOD for Friday September 15th:

WORKOUT OF THE DAY

FITNESS

A1) Single Arm Dumbbell Row: 6-8 per arm @ 21X1 x 4sets; Rest 1min.
A2) Front Foot Elevated Lunges: 8-10 per leg @21X1 x 4sets; Rest 2min.
B) 3 RFT:
500m Run
10 Dips
300m Run
10 DB Clean and Press
20 Situps

PERFORMANCE

A1) Single Arm Dumbbell Row: 6-8 per arm @ 21X1 x 4sets; Rest 1min.
A2) Front Foot Elevated Lunges: 8-10 per leg @21X1 x 4sets; Rest 2min.
B) 3 RFT: 500m Row
5 MU
400m Run
10 Strict HSPU
100 DU

THOUGHT FOR THE DAY

Most people have no idea of the giant capacity we can immediately command when we focus all of our resources on mastering a single area of our lives. ~
Anthony Robbins

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WOD for Thursday September 14th:

WORKOUT OF THE DAY

FITNESS

A) Conventional Deadlift**: 5×3 Deadlift; straight set. Increase weights from
week 4 and drop to 3 reps per set.
3 Rounds For Time:
15 Cal Row
15 Russian Swings
15 Cal Row
Rest :60
C) FLR Cashout: 3 x 1min FLR, rings or floor, rest 1min btwn.

PERFORMANCE

A) Conventional Deadlift**: 5×3 Deadlift; straight set. Increase weights from
week 4 and drop to 3 reps per set.
B) For Time:
50 Cal AirBike
50 Russian Swings (72/53)
50 Cal AirBike
C) FLR Cashout: 3 x 1min FLR, rings or floor, rest 1min btwn.

THOUGHT FOR THE DAY

Be careful the environment you choose for it will shape you; be careful the friends you choose for you will become like them. ~ W. Clement Stone

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WOD for Wednesday September 13th:

WORKOUT OF THE DAY

A1) Strict Press: 5-7 @ 20X1 x 4; Rest :30
A2) Hollow Rocks: 12-15 x 4; Rest 2min
B) CINDY: 20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats

THOUGHT FOR THE DAY

Try a thing you haven’t done three times. Once, to get over the fear of doing it. Twice, to learn how to do it. And a third time to figure out whether you like it or not. ~ Virgil Thomson

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WOD for Tuesday September 12th:

WORKOUT OF THE DAY

FITNESS

A) Halting Clean Grip Deadlift: 3×3, ascending from 90% of 1RM clean. 2min Rest btwn.
B) Power Clean + Hang Power Clean: EMOM for 10min @65-70% 1RM Clean
C) 4 Rounds for Times:
200m Run
10 Pullups or Ring Rows
20 Walking Lunges or Russian Stepups
Rest 1min.
20 minute Time Cap

PERFORMANCE

A) Halting Clean Grip Deadlift: 3×3, ascending from 90% of 1RM clean. 2min Rest btwn.
B) Power Clean + Hang Power Clean: EMOM for 10min @65-70% 1RM Clean
C) 4 Rounds for Times:
10 Fr. Rack Walking Lunge w/KB Rt
10 Fr. Rack Walking Lunge w/KB Lt
10 C2B Pullups
200m Run
Rest 1min.
20 minute Time Cap

THOUGHT FOR THE DAY

Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbour. Catch the trade winds in your sails. Explore. Dream. Discover. ~ Mark Twain

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