Tuesday 12/14/2021

/

WOD/Strength
“YOU UP?”
[0:00 - 10:00]
AMRAP 10: 
1 Burpee Box Jump 24"/20"
1 Push Jerk 115#/85#
2 Burpee Box Jumps 24"/20"
2 Push Jerks 115#/85#
3 Burpee Box Jumps 24"/20"
3 Push Jerks 115#/85#
...
Add 1 Per Round

[10:00 - 18:00]
Build to Heavy Single Push Jerk 

*Score 1 = Rounds + Reps
*Score 2 = Heaviest Load 

Example Score 1: If an athlete completes the round of 10's and gets 3 burpee box jumps in the 11's, their score would be 10+3.

Tuesday 09/28/2021

/

Strength
Push Press
Build to Heavy Set of 3 Push Press

WOD
"PICK YOUR POISON"
AMRAP 10: 
1 Push Press 95#/65#
1 Burpee Box Jumps 24"/20"
2 Push Press 95#/65# 
2 Burpee Box Jumps 24"/20"
3 Push Press 95#/65# 
3 Burpee Box Jumps 24"/20"
...
[Continue Adding 1 Rep To Each Movement]
*Score = Rounds + Reps
For Example: If an athlete finishes the round of 10's and gets 10 push presses into the round of 11's. . . 
Their Score = 10+10

### DAILY MINDSET
**“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” - Jim Kwik**

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”... we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth... it is.

Wednesday 06/09/2021

/

Strength
Thruster
Build to a Heavy 3-Rep Thruster*

*Bar comes from the rack or ground. Thruster or Thruster-Jerk are both available.

WOD
AMRAP x 10 MINUTES
10-8-6-4-2*
Thruster 95#/65#
Burpee Box Jump 24"/20"

*If round of 2/2 is completed, start back at 10/10.
(Score is Total Reps)

FOR RECOVERY
1:00 Calf Smash (R)
1:00 Calf Smash (L)
5:00 Foam Roll Legs

(No Measure)