WOD for Wednesday July 26th:

WORKOUT OF THE DAY

FITNESS
A) Front Squat: 5@30X1 x 5 straight set; Rest 2min (week 7 of 8)
B) 2 Rounds For Time:: 200m Run
20 Air Squat
400m Run
40 Air Squat
800mRun
Rest 3 Min
C) Tabata Pushup

PERFORMANCE
A) Front Squat: 5@30X1 x 5 straight set; Rest 2min (week 7 of 8)
B) 2 Rounds For Time:: 200m Run
20 Air Squat
400m Run
40 Air Squat
800mRun
Rest 3 Min
C) Tabata Pushup

THOUGHT FOR THE DAY

“Nothing is so strong as gentleness, nothing so gentle as real strength.” -Saint Francis de Sales

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WOD for Tuesday July 25th:

YANKEE HOMECOMING WATERFRONT WORKOUT
AUGUST 5th
8am

 

WORKOUT OF THE DAY

FITNESS
A1) DB Front Rack Step Up: 6-8/leg x 4 @2011; Rest 1min
A2) 1min AMRAP: Strict Pullups
B) 10-9-8-7-6-5-4-3-2-1:
Tuck Crunch
KB Swing
30 Single Unders

PERFORMANCE
A1) KB Front Rack Step Up: 6-8/leg x 4 @2011; Rest 1min
A2) 1min AMRAP: Strict Pullups
B) 10-9-8-7-6-5-4-3-2-1:
Box Jump
KB Swing
Hollow Rock

THOUGHT FOR THE DAY

Boredom is the root of all evil – the despairing refusal to be oneself. ~ Soren Kierkegaard

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WOD for Monday July 24th:

WORKOUT OF THE DAY

FITNESS
A) Back Squat 5×5 light; Rest 1min btwn
B) DB Squat Clean Thruster: 5 Reps E3M for 15min, ascending each set
C) E2M for 20min:
12/10 Cal Bike
10 Burpee or NP Burpee

PERFORMANCE
A) Kang Squat: 5 x 3 with empty bar; Rest 1min btwn
B) Squat Clean Thruster: 3 Reps E3M for 15min, ascending each set
C) E2M for 20min:
15/10 Cal Row
10 Burpee Over Erg

THOUGHT FOR THE DAY

The roots of all goodness lie in the soil of appreciation for goodness. ~ Dalai Lama

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WOD for Friday July 21st:

WORKOUT OF THE DAY

FITNESS
A) Snatch: 20 minutes to a Heavy Single
B) 18min EMOM:
min 1: 15/10 Cal Row
min 2: 15 DB Clean & Press
min 3: Max Situps in a Minute

PERFORMANCE
A) Snatch: 20 minutes to a Heavy Single
B) 18min EMOM:
min 1: 5HSPU + 30 DU
min 2: 15/10 Cal AB
min 3: 10-12 Toes to Bar

THOUGHT FOR THE DAY

“Stand up to your obstacles and do something about them. You will find that they haven’t half the strength you think they have.” Norman Vincent Peale

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WOD for Thursday July 20th:

WORKOUT OF THE DAY

FITNESS
A1) DB Single Leg Deadlift: 6-8 @31X1 x4; Rest 1min
A2) Close Grip Bench Press: 4-6 @30X1; Rest 2min
B)20-15-10
Pullups
Pushups
Squats
Situps
Air Bike Cals

PERFORMANCE
A1) DB Single Leg Deadlift: 6-8 @31X1 x4; Rest 1min
A2) Close Grip Bench Press: 4-6 @30X1; Rest 2min
B) 30-20-10:
Alt. DB Snatch
Burpee
Double Under

THOUGHT FOR THE DAY

“To change ones life: Start immediately. Do it flamboyantly.” -William James

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WOD for Wednesday July 19th:

WORKOUT OF THE DAY

FITNESS
A) Front Squat: 5@30X1 x 5 straight set; Rest 2min (week 6 of 8)
B) 25min AMRAP:
600m Run
:20/:20 Side Plank
15 KB Swings
15 NP Burpees

PERFORMANCE
A) Front Squat: 5@30X1 x 5 straight set; Rest 2min (week 6 of 8)
B) 25min AMRAP:
800m Run
20 OH Walking Lunges
15 KB Swings
10 Toes to Bar

THOUGHT FOR THE DAY

Fear is not your enemy. It is a compass pointing you to the areas where you need to grow. ~ Steve Pavlina

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WOD for Tuesday July 18th:

WORKOUT OF THE DAY

FITNESS
A1) Barbell Hip Thrust: 10-12 x 4 @2011; Rest 1min
A2) 8-10 Strict Ring Rows: x4; Rest 2min.
B) 12min AMRAP:
10 Alt Banded Pistols
20 Russian Stepups
10 HR Pushups

PERFORMANCE
A1) Barbell Hip Thrust: 10-12 x 4 @2011; Rest 1min
A2) 2 Rope Climb: x4; Rest 2min.
B) 12min AMRAP:
20 BJSD 24/20
10 Alt Pistols
20 Clapping Pushups

THOUGHT FOR THE DAY

A life spent making mistakes is not only more honorable but more useful than a life spent in doing nothing. ~ George Bernard Shaw

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WOD for Monday July 17th:


Thank you to all our members for your continued support!

 

WORKOUT OF THE DAY

FITNESS
A) Power Clean + Push Press: 2 Rep EMOM for 12min
B) 500m Row TT
C) 5 rounds:
9 Wall Balls
9 Pullups
200m Run @80%
1min Rest
20minute Cap

PERFORMANCE
A) Power Clean + Split Jerk: 1 Rep EMOM for 12min
B) 500m Row TT:
C) 5 Rounds:
9 Thruster
9 Pullup
200m Run @80%
1min Rest
20minute Cap

THOUGHT FOR THE DAY

Failure is the condiment that gives success its flavor. ~ Truman Capote

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WOD for Friday July 14th:

WORKOUT OF THE DAY

A) “Jerry”:
Run 1 Mile
Row 2K
Run 1 Mile

B) GOAT WORK – pick a skill and spend 15-20 minutes

THOUGHT FOR THE DAY

Our life always expresses the result of our dominant thoughts. ~ Soren Kierkegaard

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WOD for Thursday July 13th:

WORKOUT OF THE DAY

FITNESS
A) Sumo DeadLift: 4-6 @3111 x 4; Rest 1min
B) CGBP: 5-7 x 4; Rest 2min.
C) 10min AMRAP:
20 DB Snatch (10/arm)
10 Box Jumps or Alt. Russian StepUps
:20 Side Plank per side

PERFORMANCE
A) Sumo DeadLift: 4-6 @3111 x 4; Rest 1min
B) Strict HSPU: 5-7 x 4; Rest 2min.
C) 11.1: 10min AMRAP:
30 Double-unders
15 Power snatches (75lbs / 35kg)

THOUGHT FOR THE DAY

A man must be big enough to admit his mistakes, smart enough to profit from them, and strong enough to correct them. ~ John C. Maxwell

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