11/07/2018

11/07/2018

  November 7, 2018
11/07/2018

Mindset
“If you aren’t going all the way, why go at all?” – Joe Namath

The most powerful force one can bring in this world, is their full commitment.

One’s true, unfiltered, man-on-fire mentality of giving nothing short of our absolute very best. It’s absolutely incredible what can be accomplished with it.

If we’re going to fall on our face, we’re going to fall on our face. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. It’s going to be really freaking cold.

Let’s burn it into our mind, that no matter what, we sprint into the water. That our standard is full commitment, in everything we do.
When we go to work, we show up to put in a championship performance.
When we have family over for dinner, we show up to put in a championship performance.
When we go to the gym to train ourselves, we show up to put in a championship performance.

We demand it of ourselves, that when we choose to do something – we don’t just flirt with the idea. We do the damn thing.

Weightlifting
Power Snatch Ladder
On the 0:00 – 10 Power Snatches (60%)
On the 2:00 – 8 Power Snatches (65%)
On the 4:00 – 6 Power Snatches (70%)
On the 6:00 – 4 Power Snatches (75%)
On the 8:00 – 2 Power Snatches (80%)*Record in WODIFY

*Focus is to get the snatches done in each 2min window as quickly as possible. DO NOT have to do them unbroken.

Metcon
Mini Cement Mixer (5 Rounds for time)
Every 3:00 for 5 rds…
400m Run
12 T2B

Rx Plus (OPEN): As written
Rx (PERFORMANCE): Kipping leg riases
Scaled (FITNESS): 300m Run, Abmat sit-ups

Next Level
Metcon (Time)
Odd Object Conditioning
3 Rounds:
50 Wallballs (20/14)
35/25 Calorie Ski Erg
50m Farmers Carry (32/24)

Rx Plus: As written
Rx: 24/16kg
Scaled: 14/10, 25/15 cal, 16/12kg