WOD for Tuesday December 12th:

WORKOUT OF THE DAY

FITNESS

A) Romanian Deadlift: 4-6 @31X1 x 4 Sets; Rest 2min
B) Close Grip Bench Press: 4-6 @30X1 x 4 Sets; Rest 2min.
C) 3 Rounds:
21 Russian Swings
15 Cal Row
9 DB Russian Step-ups/leg

PERFORMANCE

A) Romanian Deadlift: 4-6 @31X1 x 4 Sets; Rest 2min
B) Close Grip Bench Press: 4-6 @30X1 x 4 Sets; Rest 2min.
C) For Time: 30 Cal AB
30 DL (185/135)
30 Burpee Box Jump Overs

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 Monday December 11th:

WORKOUT OF THE DAY

FITNESS

A) Halting Snatch Grip Deadlift: 3-4 Reps x 3 Sets; Rest :90
B) Power Snatch: 1 Rep E2M for 14min.
C) 5 RFT-
10-12 Cal AB
7 Single Arm DB Thruster/side
12 Donkey Kicks

PERFORMANCE

A) Halting Snatch Grip Deadlift: 3-4 Reps x 3 Sets; Rest :90
B) Power Snatch: 1 Rep E2M for 14min.
C) 4 Rounds for Time:
18 Cal Row
12 DB Squat Cleans 50/35
6 Bar MU

THOUGHT FOR THE DAY

Try a thing you haven’t done three times. Once, to get over the fear of doing it. Twice, to learn how to do it. And a third time to figure out whether you like it or not. ~ Virgil Thomson

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WOD for Friday December 8th:

WORKOUT OF THE DAY

FITNESS

A1) Strict Press: 3-5 x 4 Sets, building each set; Rest :30
A2) Jane Fonda Hold: :30-45/leg x 4 Sets; Rest 2min
B) Every 3min for 30min:
200m Row
10 Pushups/10 Burpees (alt. each round)

PERFORMANCE

A1) Strict Press: 3-5 x 4 Sets, building each set; Rest :30
A2) Jane Fonda Hold: :30-45/leg x 4 Sets; Rest 2min
B) Every 3min for 30min:
AirBike 20/15 Cals AFAP

THOUGHT FOR THE DAY

“Very little is needed to make a happy life; it is all within yourself, in your way of thinking.” –Marcus Aurelius

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WOD for Thursday December 7th:

WORKOUT OF THE DAY

FITNESS

A) Jerk Grip Overhead Squat: Scale to OH Squat or Bk Squat
3-5 x 5 Sets; Rest 2min.
B) 3 Rds:
15 DB Thrusters
20 Hollow Rocks
-REST 3 MIN-
3 Rds:
15/10 Cal AB
15 NP Burpees

PERFORMANCE

A) Jerk Grip Overhead Squat: Scale to OH Squat or Bk Squat
3-5 x 5 Sets; Rest 2min.
B) 3 Rds:
15 Thruster (75/55)
15 T2B
-REST 3 MIN-
3 Rds:
15 OHS (75/55)
15 Bar-Facing Burpee over Bar

THOUGHT FOR THE DAY

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

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WOD for Wednesday December 6th:

WORKOUT OF THE DAY

FITNESS

A1) Pendlay Row: 4-6 @ 21X1 x 4 Sets
A2) Dual KB Front Rack Step Up: 5-7/leg @21X1 x 3 Sets
B)-Row 1000m
-30 DB Front Squats
-50 Burpees or NP Burpees

PERFORMANCE

A1) Pendlay Row: 4-6 @ 21X1 x 4 Sets
A2) Dual KB Front Rack Step Up: 5-7/leg @21X1 x 3 Sets
B) “Jacked-ie”:
-Row 1000m
-30 Sq. Clean (135/95)
-50 Burpees

THOUGHT FOR THE DAY

“Remember when life’s path is steep to keep your mind even.” –Horace

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WOD for Tuesday December 5th:

WORKOUT OF THE DAY

FITNESS

A) Kipping Practice: Bars or Rings: 10min.
B) Weighted Strict Pronated Pull-Up: 3-5 Reps x 4 Sets: Rest 2min.
C) 4 Rounds:
1min Wall Ball
1min Box Jump or Stepup
1min HR Push Up
1min Row for Cals
1min Rest

PERFORMANCE

A) Kipping Practice: Bars or Rings: 10min.
B) Weighted Strict Pronated Pull-Up: 3-5 Reps x 4 Sets: Rest 2min.
C) 4 Rounds:
1min Push Press
1min Back Squat
1min Toes through Rings
1min AirBike for Cals
1min Rest

THOUGHT FOR THE DAY

“What you do today can improve all your tomorrows.” – Ralph Marston

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WOD for Monday December 4th:

WORKOUT OF THE DAY

FITNESS

A) Sumo DeadLift: 4-6 x 5sets; Rest 2min.
B) 20 min AMRAP:
3 Power Clean
6 Pushup
9 Cal AB

PERFORMANCE

A) Sumo DeadLift: 4-6 x 5sets; Rest 2min.
B) 20 min AMRAP: “Nate”
-2 Muscle Ups
-4 Strict HSPU
-8 KBS (72/53)

THOUGHT FOR 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 December 1st:

WORKOUT OF THE DAY

FITNESS

A) Tall Snatch: 3 Reps E3M for 12 Min.
B) Snatch: 2 Reps E3M for 12 Min.
C) Capacity Test:
4 min Max Rounds “Cindy”
Rest :60
3 min Max Cal AB
Rest :60
2 min Max Goblet Squats
Rest :60
1 min Max BB Push Press

PERFORMANCE

A) Tall Snatch: 3 Reps E3M for 12 Min.
B) Snatch: 2 Reps E3M for 12 Min.
C) Capacity Test:
4 min Max Cal. AB
Rest :60
3 min Max Rope Climb
Rest :60
2 min Max BW Back Squat
Rest :60
1 min Max S2OH (135/95)

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 Thursday November 30th:

WORKOUT OF THE DAY

FITNESS

A1) Seated Barbell Press: 4-6@21X1 x 4 Sets; Rest :60
A2) Single Leg Suitcase Deadlift: 6-8/leg x 4 Sets; Rest 2min.
B) 2 Sets:
-15 Pullups
-21 DB Thrusters
-27 Cal Row
-21 Jumping Squats
-15 Pullups
Rest 5 min btwn sets

PERFORMANCE

A1) Seated Barbell Press: 4-6@21X1 x 4 Sets; Rest :60
A2) Single Leg Suitcase Deadlift: 6-8/leg x 4 Sets; Rest 2min.
B) 2 Sets:
-15 Cal. AB
-21 DB Thrusters (50/35)
-27 Pullups
-21 DB Snatch (alternating 50/35)
-15 Cal. AB
Rest 5 min btwn sets.

THOUGHT FOR THE DAY

The best years of your life are the ones in which you decide your problems are your own. You do not blame them on your mother, the ecology, or the president. You realize that you control your own destiny. ~ Albert Ellis

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