WOD for Wednesday August 23rd:

WORKOUT OF THE DAY

FITNESS
A) Overhead Squat: 5×5 Ascending; Rest 2min
B) 3 RFT:
20/15 Cal. Row
20 Wallball
Rest until 15 min mark
35/25 Cal AB AFAP

PERFORMANCE
A) Overhead Squat: 5×5 Ascending; Rest 2min
B) 3 RFT:
20/15 Cal. AirBike
20 KBS
20 Burpee
Rest until 15 min mark
500m Row AFAP

THOUGHT FOR THE DAY

What lies behind us and what lies ahead of us are tiny matters compared to what lives within us. ~ Ralph Waldo Emerson

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WOD for Tuesday August 22nd:

WORKOUT OF THE DAY

FITNESS
A) Power Clean: 15minutes to a heavy single. Log in ZP.
B) For Time:
800m Run
30 Sit Up
30 DB Floor Press
400m Run
30 DB Floor Press
30 Sit Up
800m Run

PERFORMANCE
A) Power Clean: 15minutes to a heavy single. Log in ZP.
B) For Time:
800m Run
30 Wall Ball Sit Up
30 H.R. Pushup
400m Run
30 H.R. Pushup
30 Wall Ball Sit Up
800m Run

THOUGHT FOR THE DAY

Happiness is the meaning and the purpose of life, the whole aim and end of human existence. ~ Aristotle

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WOD for Monday August 21st:

WORKOUT OF THE DAY

FITNESS
A) Zercher Squat: 5×3 Ascending; Rest 2min
B) E5M for 5 Sets:
15/10 Cal Row
10 Burpees
10 Russian Swings
15/10 Cal Row

PERFORMANCE
A) Zercher Squat: 5×3 Ascending; Rest 2min
B) E5M for 5 Sets:
15/10 Cal Bike
15 Wall Ball
15/10 Cal Bike

THOUGHT FOR THE DAY

Against all odds, a seed rises from darkness and beautifies the universe. ~ Matshona Dhliwayo

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WOD for Friday August 18th:

WORKOUT OF THE DAY

FITNESS
A) Batwing Row: 6-8 @ 2112 x 4sets; Rest :30
B) Banded Good Morning: 8-10 @ 2111 x 4sets; Rest 2min.
C) 3 x 1000m Row, rest as needed between
D) 3 Rounds For Time:
20 Walking Lunges
10 Candlesticks
10 DB Power Clean & Push Press

PERFORMANCE
A) Batwing Row: 6-8 @ 2112 x 4sets; Rest :30
B) Banded Good Morning: 8-10 @ 2111 x 4sets; Rest 2min.
C) For Time:
30 Box Jump Overs
30 T2B
30 Thruster 95/65
D) 3 x 1000m Row, rest as needed between

THOUGHT FOR THE DAY

I think the best friendships are those that can stand the test of time, where the friendship is based more on who you are than on what you do or what you have. ~ Steve Pavlina

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WOD for Thursday August 17th:

WORKOUT OF THE DAY

FITNESS
A) Conventional Deadlift: 5×5 Deadlift; straight set @65-70% 1RM
B) 5 Rounds:
8 DB Push Press
8 HR Pushup
12/10 Cal AB
C) FLR: 1min FLR, rings or floor

PERFORMANCE
A) Conventional Deadlift: 5×5 Deadlift; straight set @65-70% 1RM
B) 5 Rounds:
4 HSPU
8 Ring Dip
250m Row
C) FLR: 1min FLR, rings or floor

THOUGHT FOR THE DAY

Don’t dwell on what went wrong. Instead, focus on what to do next. Spend your energies on moving forward toward finding the answer. ~ Denis Waitley

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WOD for Wednesday August 16th:

WORKOUT OF THE DAY

FITNESS
A) Strict Press: 5×5 Ascending; Rest 2min
B) 2 Rounds For Times:
200m Run
20 Pushups
10 Russian Swings
400m Run
40 Pushups
20 Russian Swings
800mRun
Rest 3 Min
C) Tabata Squat:

PERFORMANCE
A) Strict Press: 5×5 Ascending; Rest 2min
B) 2 Rounds For Times:
200m Run
20 Pushups
10 Russian Swings
400m Run
40 Pushups
20 Russian Swings
800mRun
Rest 3 Min
C) Tabata Squat

THOUGHT FOR THE DAY

My basic principle is that you don’t make decisions because they are easy; you don’t make them because they are cheap; you don’t make them because they’re popular; you make them because they’re right. ~ Sophocles

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WOD for Tuesday August 15th:

WORKOUT OF THE DAY

FITNESS
A) Power Snatch + Hang Power Snatch: EMOM for 10min
B) Strict Pull-Up (Assisted): 6-8 Reps E2M for 10min
C) Every minute, on the minute, for 18 minutes:
Minute 1 – 15 DB Thruster
Minute 2 – 7 NP Burpees + 7 Pushups
Minute 3 – 16 BJSD or Russian Stepups

PERFORMANCE
A) Power Snatch + Hang Power Snatch: EMOM for 10min
B) Weighted Strict Pull-Up: 3-5 Reps E2M for 10min
C)Every minute, on the minute, for 18 minutes:
Minute 1 – 5 Burpees + 10 Pullups
Minute 2 – 20 Wallballs
Minute 3 – 40 DU

THOUGHT FOR THE DAY

Whatever the dangers of the action we take, the dangers of inaction are far, far greater. ~ Anthony Charles Lynton Blair
 

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WOD for Monday August 14th:

WORKOUT OF THE DAY

FITNESS
A) Back Squat: 5×5 Ascending; Rest 2min
B) 10 minutes of L-Hold Practice: Paralettes – Hanging – Rings
C) 12min AMRAP:
10 Box Jumps or Russian Stepups
15 KB Swing
200m Run

PERFORMANCE
A) Back Squat: 5×5 Ascending; Rest 2min
B) 10 minutes of L-Hold Practice: Paralettes – Hanging – Rings
C) 12min AMRAP:
200m Run
10 Power Clean 115/75
10 Lateral Burpee over Bar

THOUGHT FOR THE DAY

Judge your success by what you had to give up in order to get it. ~ Dalai Lama

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WOD for Friday August 11th:

WORKOUT OF THE DAY

FITNESS
A) Sumo DeadLift: 5 Reps E3M for 15min., ascending each set
B) Dumbell Fran: 21-15-9
DB Thruster
Pullup

PERFORMANCE
A) Sumo DeadLift: 3 Reps E3M for 15min., ascending each set
B) Fran: 21-15-9
Thruster 95/65
Pullup

THOUGHT FOR THE DAY

“Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.” –Thomas Carlyle

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WOD for Thursday August 10th:

WORKOUT OF THE DAY

FITNESS
A) Deadlift + Hang Power Clean + Power Clean: 1 Rep EMOM for 12 min
B) 20 min. AMRAP::
10 Cal AB
10 Hanging Knee Raise
10 Cal AB
10 Pullups
Rest 1 min.

PERFORMANCE
A) Power Clean + Hang Power Clean: 1 Rep EMOM for 12 min @75% 1RM Clean
B) 20 min. AMRAP:: 15 Cal Row
10 T2B
15 Cal Row
3 Bar MU OR 7 C2B
Rest 1 min.

THOUGHT FOR THE DAY

“Surround yourself with only people who are going to lift you higher.” –Oprah Winfrey

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