11/28/2018

11/28/2018

  November 28, 2018
11/28/2018

Mindset
“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

Pretty good is decent.
Pretty good is average.
Pretty good, checks the box.
Pretty good is the enemy of excellent.

How we do anything, is how we do everything. And there is nothing in life worth doing half-assed. Although we recognize the truth behind that statement, every single one of us can improve on this. To refine this habit – to truly blast through “good enough”.

What actions this week have been “pretty good”? Are they coming around our way this week, perhaps today, for a second round?

Metcon
Metcon (3 Rounds for time)
With a Running Clock:

On the 0:00…
15 Front Squats, 15 Lateral Barbell Burpees
12 Front Squats, 12 Lateral Barbell Burpees
9 Front Squats, 9 Lateral Barbell Burpees
Rx+ – 95/65

On the 4:00…
12 Front Squats, 12 Burpee Box Jumps (24″/20″)
9 Front Squats, 9 Burpee Box Jumps (24″/20″)
6 Front Squats, 6 Burpee Box Jumps (24″/20″)
Rx+ – 115/80

On the 8:00…
9 Front Squats, 9 Burpee Box Jump Overs (24″/20″)
6 Front Squats, 6 Burpee Box Jump Overs (24″/20″)
3 Front Squats, 3 Burpee Box Jump Overs (24″/20″)
Rx+ – 135/95

**SQUATS MUST BE UNBROKEN**

Rx+ (OPEN): As written
Rx (PERFORMANCE): 75/55, 95/65, 115/80
Scaled (FITNESS): 65/45, 75/55, 95/65, Step-ups, step-up overs

Target: 3:00-3:30/rd
Metcon (No Measure)
Midline
Not for Time:
20 Strict Toes to Bar
40 GHD Sit-Ups
80 AbMat Sit-Ups

No set needs to be unbroken – break as seen fit, working towards the totals of each movement before moving onto the next.

Rx+: As written
Rx: Kipping T2B
Scaled: Hanging Knee raises, Abmat Situps, Accumulate 2min in a plank

Next Level
Metcon (4 Rounds for reps)
Alternating On the Minute x 12 (4 Rounds):
Minute 1 – 50′ Front Rack Kettlebell Walking Lunge (24/16)
Minute 2 – 9 Deadlifts (275/185) + 25′ Handstand Walk
Minute 3 – Max Reps Double-Unders
Minute 4 – Rest

Score is total double-unders over the course of the 4 rounds

Rx+: As written
Rx: 16/12, 225/155, :30sec handstand hold
Scaled: 12/8, 185/135, 3 Wall Walks, singles