WOD for Friday August 26th:

WORKOUT OF THE DAY
STRENGTH:
10 Min EMOM
3 Power Clean
10 Min EMOM
3 Squat Clean
WOD:
Fitness
Performance
20 Min AMRAP:
Max Consecutive Pushups
400m Run
“Lynne”
5 Rounds NF Time:
Max Rep BW Bench
Max Rep Strict Pullups

Good Reading for the Week

Recovery Series

People are Medicine

 

Thought of the Day:

The journey is what brings us happiness, not the destination.

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WOD for Thursday August 25th:

WORKOUT OF THE DAY
STRENGTH:
Deadlift 5x5
CGBP 5x5
WOD:
Fitness
Performance
12min AMRAP:
5 Burpees
15 Tuck Crunch
50 Singles
12min AMRAP:
5 Burpees
10 T2B
30 DU

Good Reading for the Week

Recovery Series

People are Medicine

 

Thought of the Day:

You can do nothing if you have no control over what you think. Thoughts are controlled by the heart and abused by the mind.  Malika Nura

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WOD for Wednesday August 24th:

WORKOUT OF THE DAY
STRENGTH:
Push Press 5x3
WOD:
Fitness
Performance
21min EMOM:
a. Row 150
b. 15 Wall Ball
c. 5 Renegade Row
21min EMOM:
a. 8 Burpee Box Jump-Over
b. 200m Run
c. 6 KB Snatch per arm

Good Reading for the Week

Recovery Series

People are Medicine

 

Thought of the Day:

Happiness blooms in the lives of those who would be willing to part with some amount of it over time.  Hermann Steinherr

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WOD for Tuesday August 23rd:

WORKOUT OF THE DAY
STRENGTH:
Back Squat 5x5
WOD:
Fitness
Performance
5 Rounds:
10 Pullups
15 KB Swings
20 Step Ups
5 Rounds:
8 C2B Pullup
10 Power Snatch (75/55)
12 Box Jump Step Down

Good Reading for the Week

Recovery Series

 

Thought of the Day:

Obstacles are those frightful things you see when you take your eyes off your goal

Henry Ford

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WOD for Monday August 22nd:

WORKOUT OF THE DAY
STRENGTH:
4 Rounds:
-8 Batwings w/3sec Pause
-:45 Hollow Hold/FLR
WOD:
Fitness
Performance
3min on / 2min off
A. 6 Pullup
12BJSD
B. 15 Situp
10 Goblet Squats
C. 15 Pushups
10 Tuck Crunch
D. 15 Situps
10 Goblet Squats
E. 6 Pullups
12 BJSD
3min on / 2min off
A.3 Bar MU/Ring MU
30 DU
B. 10 BJSD
10 Wall Ball
C. 10 Ring Pushups
15 Hollow Rocks
D. 10 BJSD
10 Wall Ball
E. 3 Bar MU/Ring MU 30 DU

Good Reading for the Week

Recovery Series

 

Thought of the Day:

“The best preparation for tomorrow is doing your best today.” – H. Jackson Brown, Jr.

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Wod for Friday August 19th:

WORKOUT OF THE DAY
STRENGTH:
Front Squat 5x3
WOD:
Fitness
Performance
2 Rounds
:60 Max Reps / :60 Rest
Double Under or Mtn Climber
Sledge Hits
Sled Push
Tuck Crunch
Box Jump/Step Ups
NATE
20 Min AMRAP
2 Muscle Up
4 HSPU
8 Swings 72/53

Good Reading for the Week

The Failure of Moderation

Recovery Series

 

Thought of the Day:

“The most I can do for my friend is simply be his friend.”-Henry David Thoreau

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WOD for Thursday August 18th:

WORKOUT OF THE DAY
STRENGTH:
EMOM
2-3 Snatch Grip Deadlift
EMOM
Snatch
WOD:
Fitness
Performance
21Min EMOM
A 10 Ring Row
B 20 Walking Lunges
C Row Cals 12/10
21 Min EMOM
A 8-12 C2B Pull Ups
B 16 DB Walking Lunges
C Air Bike Cals 15/10

Good Reading for the Week

The Failure of Moderation

Recovery Series

 

Thought of the Day:

“Be brave. Take risks. Nothing can substitute experience.” –Paulo Coelho

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WOD for Wednesday August 17th:

WORKOUT OF THE DAY
STRENGTH:
Press 5x5
WOD:
Fitness
Performance
8 Min AMRAP
5 Renegade Rows
10 Jumping Pull Ups
60 Single Unders
Rest 4 Minutes
8 Min AMRAP
15 Tuck Crunches
15 Russian Swings
15 Air Squats
8 Min AMRAP
5 Man Makers 40/25
10 Candlestick Pistols
30 Double Under
Rest 4 Minutes
8 Min AMRAP
10 T2B
15 Russian Swings 72/53
20 Air Squats

Good Reading for the Week

The Failure of Moderation

Recovery Series

 

Thought of the Day:

“When you have confidence, you can have a lot of fun. And when you have fun, you can do amazing things.” –Joe Namath

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WOD for Tuesday August 16th:

WORKOUT OF THE DAY
STRENGTH:
4 Sets
8-10 DB Row
12-15 BB Hip Thrusts
WOD:
Fitness
Performance
3 Rounds
400m Run
20 Russian Swings
10 Burpees
3 Rounds
400m Run
10 Power Cleans
15 Burpee Over Bar

Good Reading for the Week

The Failure of Moderation

Recovery Series

 

Thought of the Day:

“We can each define ambition and progress for ourselves. The goal is to work toward a world where expectations are not set by the stereotypes that hold us back, but by our personal passion, talents and interests.” –Sheryl Sandberg

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WOD for Monday August 15th:

WORKOUT OF THE DAY
STRENGTH:
Back Squat
5-5-20
WOD:
Fitness
Performance
1k Row
30 Sit Ups
20 Push Ups
10 Candlesticks
20 Push Ups
30 Sit Ups
1k Row
50 Cal Air Bike
40 Push Ups
30 Pull Ups
40 Push Ups
50 Cal Air Bike

Good Reading for the Week

The Failure of Moderation

Recovery Series

 

Thought of the Day:

Great ability develops and reveals itself increasingly with every new assignment. ~ Baltasar Gracian

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