Workout of the Day

Friday April 19, 2019

“If you have a high level of resiliency, patience, dedication, humility and hungrer then you can start to follow “the process”. When character and the process are both in place, the results will take care of themselves.” Primer: 2 Minute Row | 2 Strict Rounds of Cindy 1 Minute Row | 30 Sec Walk Out…

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Thursday April 18, 2019

“Act bold. Big thoughts go nowhere without bold action.” Primer: Theraband Protocol Skill: Tabata Single Under Running Drill Strength: AMRAP 20 20 Push Ups Shoulder Taps 10 Pallof Banded Press 10 1-Arm KB Swings 60M 1 Arm OH KB Carry WOD: For Time: 30-25-20-15-10 Cal Bike 60-50-40-30-20 Sit Ups 400M Run Between Rounds Performance =…

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Wednesday April 17, 2019

“Your health will deteriorate fast if you don’t take care of it.” Primer: Theraband Protocol 3 Rounds: 30 Single Unders | 3 Gymnastics Compression Drills | 5 Waiter Squats (per side)| 10 Scap Pull Ups Practice: 5 Minute HS Walk Practice Strength: Front Squat 6×1 5 Sec Negative, 3 Sec Pause at bottom and parallel…

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Tuesday April 16, 2019

“As much as talent counts, effort counts twice.” Primer: 3 Rounds 200M Run | 5 Strict Pull Ups, 10 Push Ups, 15 Sit Ups | 5 DL + 5 Muscle Clean + 5 Strict Press | Skill + Strength: EMOM x 10 Odd: 2 Power Cleans + 1 Jerk (Climbing) Even: Gymnastics Practice WOD: “Tres…

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Monday April 15, 2019

“Don’t stop when you want to quit, stop when you’re done. Make that your identity and there’s nothing you can’t do.” – Tom Bilyeu Primer: Theraband Protocol 2 Rounds: 30 Sec of each: Sampson Stretch | Overhead Squats | Pull Ups | Ring Dips | Sit Ups Skill: 5×3 Split Jerk (3 sec Pause in…

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Sunday Funday April 14, 2019

“Spend as much time enjoying the meal as it took to prepare it.” Primer: 3 Rounds: 20 Seconds of each movement Jumps on Plate | Deadlift with Plate | Ground to Overhead | Overhead Lunges Mobility: 60 Second Wrist Stretch | 60 Second Lizard (each side) | 60 Second Pigeon (each side) Practice: EMOM x…

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Saturday April 13, 2019

“You can find your strength by never giving up.” Primer: 3 Rounds EMOM x 9: Min 1: 200M Run | Min 2: Strict Cindy | Min 3: 15 KB Swings Practice: Back Squat -5×1 Back Squat 5 Second Negative – 3 Second Pause at bottom (keep tension and breathe) Strength: 5×2 Back Squat (climbing) WOD:…

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Friday April 12, 2019

“Talent is not an innate ability. It’s a skill that’s developed with deliberate practice over an extended period of time.” Primer: 30 Seconds of each movement for quality Samson Stretch | Overhead Squats | Good Mornings | Pull Ups | Dips | Sit Ups Skill: 3×3 Position Clean + 3 Split Jerks (climb) Strength: EMOM…

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Thursday April 11, 2019

“When “i” is replaced with “we,” illness becomes wellness.” Primer: 3 Rounds 200M Jog | Floor Sweeps | Figure Fours | 5 Inch Worms | 10 Shoulder Touches Body Armor: AMRAP 12 10 Single Arm KB Swings 25 Deficit Push Ups 100M KB Overhead Carry Conditioning: Teams of 2 – AMRAP 20 – “Hamster Wheel”…

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Wednesday April 10, 2019

“You can go to the gym, drink your water, take your vitamins, and if you don’t deal with the shit going on in your head and your heart you’re still going to be unhealthy.” Primer: 2 Rounds: :60 Second Laying Front Rack Stretch :30 second Pause Air Squat :30 second Wrist Stretch Skill Work: Tabata…

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