WOD

10/16/2018

10/16/2018

Mindset
“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” – Confucius

If we react to change the goal, to make it easier, to move it a bit closer to us simply to check the box, we’ll never get anywhere worth going. Goals aren’t meant to be checked – they are meant, to change our lives.

Make it part of our identity – when times get hard, we go harder. We find the way to make it, because it’s always there. We just have to work hard enough to find it.

Metcon
Guard Rail (3 Rounds for reps)
AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans (135/95)

Rest 3:00

AMRAP 3:
9/6 Calorie Assault Bike
7 Power Cleans (155/105)

Rest 3:00

AMRAP 3:
9/6 Calorie Assault Bike
5 Power Cleans (175/115)

Rx Plus (OPEN): As written
Rx (PERFORMANCE): (115/80), (135/95), (155/105), 10/7 calorie row
Scaled (FITNESS): (95/65), (115/80), 135/95, 10/7 calorie row

Target Total Reps: 120+
Next Level
Metcon (2 Rounds for reps)
Alternating “On the Minute” x 10 (5 Rounds):
Odd Minutes – 45% of Max Strict Handstand Pushups
Even Minutes – 5 “Touch and Go” Power Cleans

*Pick a number you can be consistent with on HSPU
*Build to a heavy 5 for the touch and go power cleans (make sure to ensure you stay unbroken here)

Rx Plus: As written
Rx: Kipping HSPU
Scaled: Pike push-ups (off a box, or floor), Strict DB press (35/20), or regular push-ups


10/15/2018

10/15/2018

Mindset
“Whatever you do, do with all your might.” – Cicero

Nothing great in life was ever achieved without full effort.

We go, like a man on fire.
We go, with a chip on our shoulder.
We go, well knowing, that danger is ahead. Knowing our goals will be questioned, tested, and that we’ll have to fight, tooth and nail, to stay upright.
We go, well knowing that we aren’t fully prepared. But we go anyways, as we’ll never be.
We go, knowing, that failure is guaranteed. Because we know that in that failure, we will learn exactly what we need, to succeed.

With all of our might, we just have to go.

Metcon
“Dirty 30” (Time)
30 Box Jumps (24/20)
30 Chest to Bar Pull-Ups
30 Kettlebell Swings (24/16)
30 Front Squats (135/95)
30 Toes to Bar
30 Push Presses (135/95)
30 Deadlifts (135/95)
30 Wallballs (20/14)
30 Burpees
30 Double-Unders

Rx Plus – as written
Rx – 115/80, Pull-ups

Scaled – 95/65, Ring Rows, Abmat Sit-Ups, 14/10

Target Time: 22-25min
Time Cap: 30min

Next Level
Weightlifting
Snatch
On the Minute x 12:
Minutes 1+2+3 – Snatch Pull + Hang Sq Snatch + Sq Sn (68%, 71%, 74%)
Minute 4 – Rest
Minutes 5+6+7 – 2 Squat Snatches (78%, 81%, 84%)
Minute 8 – Rest
Minutes 9+10+11 – 1 Squat Snatch (88%, 90%, 92%) *record heaviest in WODIFY
Followed by, 3 Heavy Singles, off the clock.
Back Squat
3 Sets of 9:
Set #1 – 9 Reps @ 76%
Set #2 – 9 Reps @ 80%
Set #3 – 9 Reps @ 84% *Record in WODIFY

Final week in this micro-progression.
Rest as needed between sets, but aim to keep it to 3:00 or less. All repetitions taken from the rack.


10/13/2018

10/13/2018

Mindset
“When everything seems to be going against you, remember that the airplane takes off against the wind, not with it.” – Henry Ford

To find excellence, we seek the hard road. We head directly into the wind. We embrace it. We fully recognize, that adversity is the very thing that lifts us towards greatness.

Metcon
“Stop Drop and Roll” (AMRAP – Reps)
In Teams of 3, AMRAP 30:
1 Mile Wreckbag Run, together (50/35, alt bag every 200m)
150/100 Calorie Row
100 Hang Power Snatches
80 Overhead Squats
60 Squat Snatches
*1 mile run= 1 rep

R+(OPEN): 135/95
Rx(PERFORMANCE): 1 mile run together, 115/80
Scaled(FITNESS): 1 mile run (alt every 200m), 95/65

Target reps 250+
Next Level
Metcon (No Measure)
12-10-8-6:
Dumbbell Strict Press, each side
*After each side, complete 21 GHD Sit-Ups
**See a coach before doing GHDSU

Following the completion of above:
100 Banded Pull-Aparts (Video – youtu.be/VHRiIjvHJpY)

Not for score or time, but for quality movement. Athlete’s are free to build on the single arm strict presses as the repetition counts decrease. Complete both sides for pressing before placing the dumbbell down.

Rx – as written
Scaled – Abmat Situps


10/12/2018

10/12/2018

Mindset
“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee
Metcon
“Tread Water” (Time)
For Time:
2k Row
150 Double Unders
10 Rounds of Cindy

*Cindy= 5 pullups, 10 pushups, 15 air squats

Rx (OPEN/PERFORMANCE): as written
Scaled (FITNESS): 300 single unders, ring rows

Target Time 20-25min
Time Cap 30min
Next Level
Front Squat
Week 4 of a 5-week progression, adding 3% to each lift.

2 Sets of 4 @ 79%
2 Sets of 3 @ 84%
2 Sets of 2 @ 89%

All repetitions are taken from the rack. Rest as needed between sets, but aim to keep it to 3:00 or less.

Squat Clean
On the Minute x 15:
Minutes 1+2+3 – 3 Squat Cleans (@66-69-72%)
Minute 4 – Rest
Minutes 5+6+7 – 2 Squat Cleans (@76-79-82%)
Minute 8 – Rest
Minutes 9+10+11: 1 Squat Clean (86-88-90%)
Minute 12 – Rest
Minutes 13+14+15: 1 Squat Clean (@86-88-90%)

10/11/2018

10/11/2018

Mindset
“A champion is defined not by their but by how then can recover when the fall.” – Serena Williams

Obstacles have been and will continue to arise in all aspects of life. The key to overcoming them is to have the right mindset and realize what it is you can control and what you can’t and then to take the next step forward with this in mind and.

Take that step with genuine good intentions and you will find success along the journey and at the final destination.

Metcon
“Amphibious” (Time)
3 Rounds:
20 Lunges with KBs in each hand (24/16)
35 Burpees
800 Meter Row

Rx(OPEN/PERFORMANCE): as written
Scaled(FITNESS): 16/12

Target Time: 20-25min
Time Cap: 30min

10/10/2018

10/10/2018

Mindset
“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson

We have a choice – to believe that life is happening to us, or that we are fully in control. That life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions.

We can stand by, and wait for life to happen to us. Or we can choose to believe that we have a say in our own story, that we are the writers of our script, that we have complete control over what happens next.

Ask ourselves – at the end of the day, are we going to allow our life to be dictated to us by chance, or by choice?

Metcon
“Long Gone” (5 Rounds for reps)
5 Rounds:
1:00 Wallballs (20/14)
1:00 Alternating Dumbbell Snatches (50/35)
1:00 Calorie Row
1:00 Rest

Rx(OPEN/PERFORMANCE): as written
Scaled(FITNESS): 14/10, 35/20

Target 50+ Reps/Rounds
Next Level
Split Jerk
5 Sets of 1
Metcon (2 Rounds for weight)
5 Supersets:
10 Barbell Bench Press
10 Romanian Deadlifts
Rest 2:00 between sets.

Record weight for each exercise.


10/09/2018

10/09/2018

Mindset
“Everyone dreams, but not equally. Those who dream at night, wake in the day to find that it was all vanity. But those who dream during the day are the dangerous ones, for they may act on their dreams with open eyes, to make it possible.” – T.E. Lawrence

Everyone dreams.
Yet there is a very fine line between dreaming and executing, despite it being blurry at times.
It’s action.

Metcon
“Inside Out” (Time)
For Time:
800 Meter Run
21 Power Cleans (185/135)
400 Meter Wreckbag Run (50/35)
21 Burpee Box Jumps (24″/20″)

R+(OPEN): as written
Rx(PERFORMANCE): 155/105
Scaled(FITNESS): 115/80, burpee step ups

Target Time 12-15min
Time Cap 20min
Next Level
Metcon (AMRAP – Reps)
Ascending Ladder for 5 Minutes:
25 Double-Unders + 1 Ring Muscle-Up
25 Double-Unders + 2 Ring Muscle-Ups
25 Double-Unders + 3 Ring Muscle-Ups

R+ – as written
Rx – C2B pullups + Pushups
Scaled – 50 single unders, pullups + pushups

100/7: Metcon (Time)
100/70 Calorie Ski Erg for Time
*On the 0:00, and every 2:00 following, complete 20 Hip Extensions

Substitute for Ski Erg:
A) On the Assault Bike for 70/50 Calories
B) On the Rower for 100/70 Calories

Substitute for hip extensions: complete 20 empty barbell good mornings.


10/08/2018

10/08/2018

Mindset
“There is a reason between listening, and waiting for your turn to speak.” – Simon Sinek

It is a skill to be able to listen.
To not hear, but listen. Sincere listening.

Be in the moment.
Listen sincerely.
And listen, not with the intent to respond, but with the intent to understand.

Metcon
Tres Amigos (Time)
7 Rounds For Time…

2 Rope Climbs
4 Alternating Dumbbell Squat Snatches (50/35)
8 Deficit Kipping HSPU (45,25/45)

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 35/20, Kipping HSPU
Scaled (FITNESS): 7 Ring Rows, 20/15, H-R Push-ups

Target Time: 18 – 22min
Time Cap: 25min
Next Level
Snatch
On the Minute x 11:
Minutes 1+2+3 – Snatch Pull + Hang Sq Snatch + Sq Sn (@66-69-72%)
Minute 4 – Rest
Minutes 5+6+7 – 2 Squat Snatches (@76-79-82%)
Minute 8 – Rest
Minutes 9+10+11 – 1 Squat Snatch (@86-88-90%)
Minutes 12+13+14 – 1 Squat Snatch (@86-88-90%)
Back Squat
3 Sets of 9:
Set #1 – 9 Reps @ 73%
Set #2 – 9 Reps @ 77%
Set #3 – 9 Reps @ 81%

A 3% increase from last week.
Rest as needed between sets, but aim to keep it to 3:00 or less. All repetitions taken from the rack.

Metcon (Distance)
20:00 Recovery Row
*Every 300 Meters, complete 12 GHD Sit-Ups
**See a coach before doing GHDSU if inexperienced.

Running clock workout – the 20:00 clock continues to move during our GHD sit-ups.

Rx – as written
Scaled – abmat situps


10/07/2018

10/07/2018

Metcon
“Chains” (AMRAP – Rounds and Reps)
AMRAP 20:
with a partner
40/30 Calorie Row
40 Abmat Situps
40 DB Step Ups (35/20)

Rx(OPEN/PERFORMANCE): as written
Scaled(FITNESS): bodyweight step ups

Target Rounds 3+

10/06/2018

10/06/2018

Mindset
“Don’t bunt. Aim out of the ballpark.” – David Oglivy

One of the most dangerous things we can do in life: to dream too small.

Dream big.

Metcon
“Heartburn” (Time)
1 Mile Run, directly into:
10 Rounds of the “Bergeron Beep Test”

1 Round of “BBT”:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees

R+(OPEN): as written
Rx(PERFORMANCE): 65/45
Scaled(FITNESS) 45/35, ring rows

*scale run or # rounds as needed

Target Time 25-30min
Time Cap 35min
Next Level
Metcon (Time)
Midline Conditioning:
75 Calorie Row
50 GHD Sit-Ups
45 Calorie Row
30 GHD Sit-Ups
15 Calorie Row
*please see a coach before doing GHDSU

R+- as written
Rx- 50 cal row, 25 GHDSU, 30 cal row, 15 GHDSU, 10 cal row
Scaled- 50 cal row, 50 abmat situps, 30 cal row, 30 abmat situps, 10 cal row


1 2 3 27