Category Archive for: Daily Workout

Wednesday July 24, 2019

“Don’t just go through the motions, take action!” Strength: 6-9-12-9-6 Unbroken Deadlifts (60%) After each set 30% of Max Strict HSPU Trail Blazer – 4 Rounds 400M Run 50 Double Unders 15-12-9-6 Push Jerk Rest 1:00 btw rounds RX: 135/95 | 155/105 | 175/125 | 195/135 Performance: 400M Run | 50 Double Unders | Push…

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Tuesday July 23, 2019

“Next time we receive feedback, let’s listen. If you’re formulating a response you’re not listening.” Primer: 4 Row or Bike + 20s Deadhang + 5-7 Scap Pull Ups 30s Walk Outs 30s Deadbugs 30s Pausing Glute Bridges Barbell Warm Up Strength: 5×2 Hang Power Clean + Power Clean “Nowhere Fast” 27 C2BPU 21 T2B 15…

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Monday July 22, 2019

“Goals don’t get us out of ben in the morning. Reasons do. What’s yours?” Primer: 3 Rounds: 90 Second Row | 90s Bike | 60s PVC Pause OHS 2 Rounds: 30s Wall Squats | 30s Warrior Squat | 30s Walk Outs | 1 Round of Cindy 1 Round: 60s T-Spine Opener | Ankle Mobility |…

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Sunday July 21, 2019

“A true king searchs for what he can give.” WOD: 3 Rounds For Time 1000M Row Plank for the same time as row Performance: RX Fitness: 800M Row | Plank for the same time as row Fitness Light: 600M Row | Plank for the same time as row *Score is total time it takes to…

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Saturday July 20, 2019

“Put your thought power into the present – what is directly in front of you right now.” WOD: “Endzone” – For Time: 400M Run 30 C2B 30 Thrusters @ 115/75 400M Run 20 C2B 20 Thrusters @ 115/75 400M Run 10 C2B 10 Thrusters @ 115/75 Performance: @95/65 | C2B Fitness: @75/55 | Pull Ups…

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Friday July 19, 2019

We will be having a good luck Party for CJ on Saturday from 10-11 am! We realize everyone can’t make it to Madison and we want everyone to be a part of this awesome experience. If you’re around hang out, eat food, bring a beer or seven and wish him good luck as he finalizes…

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Thursday July 18, 2019

Be bold or don’t bother. Strength: EMOM x 10 odd: 5 Deadlifts (climbing) even: 20 Deficit Push Ups WOD: AMRAP 12 “Ruckus” 15 Deadlifts @ 225/155 35 Goblet Squats @53/35 90 Double Unders Performance: DL @185/125 | Goblet Squats @ 44/26 | 50 Double Unders Fitness: DL @ 135/95 | Goblet Squats @35/18 | 180…

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Wednesday 17, 2019

Happy Birthday LewAnn! “Everyone makes mistakes. Not everyone owns them.” Primer / Technique: EMOM x 8 with PVC / Empty Barbell 2 Position Clean + Split Jerk + Mobility 5 x Hang Squat Clean + Squat Clean + Split Jerk 1 @60, 1 @63%, 1 @66%, 1@69%, 1 @ 72% of 1 RM Clean and…

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Tuesday July 16, 2019

Full heart, full commitment, full effort in wherever we go and whatever we do. Primer: EMOM x 10 odd: 45s Row (building in pace) even: Walk Outs | Active Spiderman | Shoulder Touches | Wall Walk | HSPU or Push Ups Gymnastics: For Time with a 10 Min Time Cap 30 Strict HSPU 30 Kipping…

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Monday July 15, 2019

“Leadership is not about being in charge. Leadership is about taking care of those in your charge.” – Simon Sinek Primer: 30s Wall Squats | 30s Warrior Squat | 30s Walk Outs | 20s Scap Pull Ups | 40s PVC Thrusters | 3 Jumping Squats 20s Strict Pull Ups | 40S Empty BB Thrusters |…

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