WOD for Wednesday June 28th:

WORKOUT OF THE DAY

FITNESS
A) Front Squat: 5@30X1 x 5 straight set; Rest 2min (week 3 of 8)
B) 18min EMOM:
min 1: 10 DB Push Press
min 2: 15/10 Cal Row
min 3: 10 Candlesticks

PERFORMANCE
A) Front Squat: 5@30X1 x 5 straight set; Rest 2min (week 3 of 8)
B) 18min EMOM:
min 1: 30DU + 5HSPU
min 2: 200m Run
min 3: 15 Toes through Rings

THOUGHT FOR THE DAY

“Rather than letting our negativity get the better of us, we could acknowledge that right now we feel like a piece of shit and not be squeamish about taking a good look.” ― Pema Chödrön

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WOD for Tuesday June 27th:

WORKOUT OF THE DAY

FITNESS
A1) Barbell Hip Thrust: 10-12 x 4 @2011; Rest 1min
A2) Banded C2B Pullup or Banded COB Hold: AMRAP in 1min x 3; Rest 2 min
B) 5 Rounds:
10 Power Clean
15 Pushups
400m Run

PERFORMANCE
A1) Barbell Hip Thrust: 10-12 x 4 @2011; Rest 1min
A2) Strict C2B Pullup: AMRAP in 1min x 3; Rest 2 min
B) 5 Rounds:
6 DL 135/95
6 Hang Power Clean
3 Push Jerk
400m Run

THOUGHT FOR THE DAY

Take the attitude of a student, never be too big to ask questions, never know too much to learn something new. ~ Og Mandino

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WOD for Monday June 26th:

WORKOUT OF THE DAY

FITNESS
A) Behind the Neck Press: 3 Reps @2112 E2M for 14 min, ascending
B) 500m Row TT:
C) AMRAP 12:
10 Wallball
20 Walking Lunges
30 Situps

PERFORMANCE
A) Behind the Neck Split Jerk: 2 Reps E2M for 14 min, ascending
B) 500m Row TT:
C) AMRAP 12:
10 Squat Clean Ball Over Bar
20 Walking Lunges
30 Situps

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 Friday June 23rd:

WORKOUT OF THE DAY

FITNESS
7min AMRAP:
2 DB TGU per arm
4 Burpees
6 Wall Ball
-REST 3 MIN-
B) 7min AMRAP:
10 Situps
10 Pushups
10 DB Deadlifts
-REST 3 MIN-
C) 7min AMRAP:
10 Cal Row
15 KB Swings
-REST 3MIN-
D) 1mile Cool Down

PERFORMANCE
7min AMRAP:
2 DB TGU per arm
4 Strict Pullup
6 BBJO
-REST 3 MIN-
B) 7min AMRAP: 10 Toes through Rings
10 NP Burpees
10 Russian Swings
-REST 3 MIN-
C) 7min AMRAP: 10 Cal AB
15 Wall Ball
20 DU
-REST 3MIN-
D) 1mile Cool Down:

THOUGHT FOR THE DAY

“Attitude is a choice. Happiness is a choice. Optimism is a choice. Kindness is a choice. Giving is a choice. Respect is a choice. Whatever choice you make makes you. Choose wisely.” Roy Bennett

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WOD for Thursday June 22nd:

WORKOUT OF THE DAY

FITNESS
A) Sumo DeadLift: 4-6 @3111 x 4; Rest 1min
B) Floor Press: 5-7 x 4; Rest 2min.
C) 10-9-8-7-6-5-4-3-2-1:
DB Thruster
Pullup

PERFORMANCE
A) Sumo DeadLift: 4-6 @3111 x 4; Rest 1min
B) Strict HSPU: 5-7 x 4; Rest 2min.
C) 10-9-8-7-6-5-4-3-2-1: Consecutive Thruster 95/65
Consecutive Pullup
-modify weights as needed to stay consec.

THOUGHT FOR THE DAY

Before anything else, preparation is the key to success. ~ Alexander Graham Bell

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WOD for Wednesday June 21st:

WORKOUT OF THE DAY

FITNESS
A) Front Squat: 5@30X1 x 5 straight set; Rest 2min (week 1 of 8)
B) 18min EMOM:
min 1: 10-12 Ring Rows
min 2: 15 KB Swings + 6-8 NP Burpees
min 3: 10/8 Cal AB

PERFORMANCE
A) Front Squat: 5@30X1 x 5 straight set; Rest 2min (week 1 of 8)
B) 18min EMOM: min 1: 1-2 Rope Climb
min 2: 12/8 Cal AB
min 3: 12 KB Wall Ball Subs

THOUGHT FOR THE DAY

Some people make things happen, some watch things happen, while others wonder what has happened. ~ Proverb

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WOD for Tuesday June 20th:

WORKOUT OF THE DAY

FITNESS
A1) PullUp Negatives and Skill Work: 10min
A2) Lateral StepUps: 8-10/leg @2011 x 4; Rest 1min btwn legs/1min
btwn sets
B) 21-15-9:
Row or Ski Cals
Burpees

PERFORMANCE
A1) MuscleUp and PullUp Skill Work: 10min
A2) Front Foot Elevated Rev. Lunge: 8-10/leg @3011 x 4; Rest 1min btwn legs/1min
btwn sets
B) 21-15-9: Airbike Cals
Hang Power Clean 115/75

THOUGHT FOR THE DAY

Success is most often achieved by those who don’t know that failure is inevitable. ~ Coco Chanel

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WOD for Monday June 19th:

WORKOUT OF THE DAY

FITNESS
A) Push Press 5-7 x 4; Rest 2min
B) Seated Single Arm DB Press: 6-8/arm AHAP @30X1 x 3; Rest 2min
C)For Time:
800m Run
30 Walking Lunge
30 HR Pushups
30 Situps
20 Walking Lunge
20 HR Pushups
20 Situps
10 Walking Lunge
10 HR Pushups
10 Situps
800m Run
PERFORMANCE
A) Push Press Negative: 4-6 @41X1 x 3; Rest 2min
B) seated Single Arm DB Press: 6-8/arm AHAP @30X1 x 3; Rest 2min
C) For Time:: 800m Run
50 Sandbag Walking Lunge
50 HR Pushups
50 Situps
50 HR Pushups
50 Sandbag Walking Lunge
800m Run

THOUGHT FOR THE DAY

Happiness is when what you think, what you say, and what you do are in harmony. ~ Mahatma Gandhi

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WOD for Friday June 16th:

WORKOUT OF THE DAY

FITNESS
A) Power Snatch: 2 rep E2M for 10minutes
B) Overhead Squat: 3-5 Rep E2M for 10minutes
C) 10min AMRAP:
10 Kettlebell Swings
50 Single Unders
-adding 5 KBS per round
-adding 3 PS per round
D) 1mile Cooldown

PERFORMANCE
A) Heaving Snatch Balance: 2 rep E2M for 10minutes
B) Hang Snatch: 2 Rep E2M for 10minutes
C) 10min AMRAP: 3 Power Snatch (75/55)
30 Double Unders
-adding 3 PS per round
D) 1mile Cooldown

THOUGHT FOR THE DAY

“You’ve done it before and you can do it now. See the positive possibilities. Redirect the substantial energy of your frustration and turn it into positive, effective, unstoppable determination.” –Ralph Marston

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WOD for Thursday June 15th:

WORKOUT OF THE DAY

FITNESS
A1) Romanian Deadlift: 6-8 @31X1 x4; Rest 1min
A2) Single Arm Dumbbell Bench Press: 8-10/arm x 4; Rest 2min.
B) 2 Sets; 3 min Rest Between:
4 RFT:
7 Wall Ball
6 Box Jump or 12 Russian StepUps
9 NP Burpee

PERFORMANCE
A1) Romanian Deadlift: 6-8 @31X1 x4; Rest 1min
A2) Single Arm Dumbbell Bench Press: 8-10/arm x 4; Rest 2min.
B) 2 Sets; 3 min Rest Between:
3 RFT:
3 Squat Clean Thrusters
6 Burpee BJO
9 Pullup

THOUGHT FOR THE DAY

“The limits of the possible can only be defined by going beyond them into the impossible.” -Arthur C. Clarke

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