WOD for Friday September 23rd:

WORKOUT OF THE DAY
STRENGTH:
EMOM 10
1 Deadlift/1 Power Clean/1 Front Squat
EMOM 10
1 Clean and Jerk
WOD:
Fitness
Performance
24 min AMRAP:
-600m Run
-30 Air Squats
-20 No Push Up Burpees
E3M for 24 min
-200m Sprint
-4 MU/8 C2B
-8 HSPU

Good Reading for the Week

Recovery is All in Your Head

 

Thought of the Day:

“Never go backward. Attempt, and do it with all your might. Determination is power.” – Charles Simmons

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WOD for Thursday September 22nd:

WORKOUT OF THE DAY
STRENGTH:
Deadlift 5x5
Close Grip Bench Press 5x5
WOD:
Fitness
Performance
15min EMOM-
5 Burpees
5 Cal Row or Air Bike
“Death by Burpee with 2k Row”
Begin with rowing for 1min,
then begin death by burpee with rowing remainder of each minute.
Workout ends at 2k or failed burpees.

Good Reading for the Week

Recovery is All in Your Head

 

Thought of the Day:

One way to get the most out of life is to look upon it as an adventure. William Feather

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WOD for Wednesday September 21st:

WORKOUT OF THE DAY
STRENGTH:
Push Press 5x3
WOD:
Fitness
Performance
20min AMRAP:
Alternate Rounds
-Max Pullup/400m Run
-Max Wall Ball/400m Run
Nancy
5 Rounds:
400m Run
15 OH Squats (95/65)

Good Reading for the Week

Recovery is All in Your Head

 

Thought of the Day:

Failure should be our teacher, not our undertaker. Failure is delay, not defeat. It is a temporary detour, not a dead end. Failure is something we can avoid only by saying nothing, doing nothing, and being nothing. ~ Denis Waitley

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WOD for Tuesday September 20th:

WORKOUT OF THE DAY
STRENGTH:
Back Squat 5x5
WOD:
Fitness
Performance
5 Rounds:
10 Box Jump
10 DB Thruster
20 Tuck Crunch
Rest :90
5 Rounds:
1 Rope Climb
10 Thruster (95/65)
20 Tuck Crunch
Rest 2min\

Good Reading for the Week

Recovery is All in Your Head

 

Thought of the Day:

“Always do your best. What you plant now, you will harvest later.” – Og Mandino

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WOD for Monday September 19th:

WORKOUT OF THE DAY
STRENGTH:
5 Sets
5 Pendlay Row
:30 FLR
5 Sets
5 Pendlay Row
:30 Hollow Hold
WOD:
Fitness
Performance
5 Rounds:
75 Single Unders
20 Situps
20 KB Swings
20 Alt. Rev. Lunge

100 Doube Unders
25 T2B
25 Deadlift (225/155)
50 box jump overs
(24/20)

Good Reading for the Week

Recovery is All in Your Head

 

Thought of the Day:

“In order to carry a positive action we must develop here a positive vision.” -Dalai Lama

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WOD for Friday September 16th:

WORKOUT OF THE DAY
STRENGTH:
Front Squat 5x3
WOD:
Fitness
Performance
3 Rds:
800m Run
20 Tuck Crunches
15 Wall Balls
3 Rds:
800m Run
15 T2B
15 Wall Balls

Good Reading for the Week

Fixing Bridges and Preventing Back Pain

The Art of Being Healthy in an Unhealthy World – Top 10 Tips

 

Thought of the Day:

“The greatness of a man is not in how much wealth he acquires, but in his integrity and his ability to affect those around him positively.” -Bob Marley

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WOD for Thursday September 15th:

WORKOUT OF THE DAY
STRENGTH:
10 Min EMOM
2-3 Snatch Grip Deadlift
10 Min EMOM
1 Snatch
WOD:
Fitness
Performance
A.
“Annie” (2 heats)
50-40-30-20-10
Double Under Situp
10min. Cap

B. Alternating with Partner for 16min:
8 Rounds each –
:45 Row / :15 Transition

Good Reading for the Week

Fixing Bridges and Preventing Back Pain

The Art of Being Healthy in an Unhealthy World – Top 10 Tips

 

Thought of the Day:

“Effort only fully releases its reward after a person refuses to quit.” -Napoleon Hill

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WOD for Wednesday September 14th:

WORKOUT OF THE DAY
STRENGTH:
Press 5x5
WOD:
Fitness
Performance
6 Min AMRAP:
8 Barbell/DB Thruster
10 H.R. Pushups
12 BJSD/Step Ups
3 min Rest
4 min AMRAP
8 Barbell/DB Thruster
10 H.R. Pushups
12 BJSD/Step Ups
3 min Rest
2 min AMRAP
8 Barbell/DB Thruster
10 H.R. Pushups
12 BJSD/Step Ups

Good Reading for the Week

Fixing Bridges and Preventing Back Pain

The Art of Being Healthy in an Unhealthy World – Top 10 Tips

 

Thought of the Day:

“Follow your passion, be prepared to work hard and sacrifice, and, above all, don’t let anyone limit your dreams.” –Donovan Bailey
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WOD for Tuesday September 13th:

WORKOUT OF THE DAY
STRENGTH:
4 SETS
8-10 DB Row
8-10 Good Morning
WOD:
Fitness
Performance
21 min EMOM:
Min 1: 10 DB Thruster
Min 2: 15/10 cal Row
Min 3: 6 DB Hang Power Clean +
6 DB Front Squats
21minEMOM:
Min 1: 6 C2B Pull Ups + 6 Hang Power Clean (95/65)
Min 2: 10 KB Thruster (35/18)
Min 3: 15/10 cal. AB

Good Reading for the Week

The Lats are the Glutes of the Upper Body

Fixing Bridges and Preventing Back Pain

 

Thought of the Day:

“It is not how much we have, but how much we enjoy, that makes happiness.”- Charles Spurgeon

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WOD for Monday September 12th:

WORKOUT OF THE DAY
STRENGTH:
Back Squat
5-5-20
WOD:
Fitness
Performance
18min AMRAP:
300m Run
10 Burpee
15 KB Swing
20 Situp

Good Reading for the Week

The Lats are the Glutes of the Upper Body

Fixing Bridges and Preventing Back Pain

 

Thought of the Day:

Our greatest fear should not be of failure … but of succeeding at things in life that don’t really matter. ~ Francis Chan

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