2.1.22

AMRAP in 5 Minutes:

15 Kettlebell Swings (35/53#)

15 Shoulder to Overhead (65/95#)

Rest 2:00 

AMRAP in 5 Minutes:

12 Thrusters (65/95#)

12 Burpees

Rest 2:00

AMRAP in 5 Minutes:

9 Ring Dips

9 Squat Cleans (65/95#)

Quote:

"Everyone wants the podium spot but only few will lay the bricks"

W.O.D. 1.31.22

TEST DAY - RECORD RESULTS

"Nicole"

AMRAP in 20 Minutes:

400 Meter Run 

Max Pull-ups

 

Quote: 

Happiness is the real sense of fulfillment that comes from hard work. Joseph Barbara

W.O.D. 1.30.22

CARDIO - SUNDAY!

 

All for time:

100 Double Unders

 

4 Rounds of...

15 Burpees to target (6" above reach) 

15 Wallballs (14/20# to 9/10 ft)

 

then... 

100 Double Unders

 

then....

 

4 Rounds of:

15 Burpees to target (6" above reach) 

15 Wallballs (14/20# to 9/10 ft)

 

then... 

 

100 Double Unders

Quote: 

Great things come from hard work and perseverance. No Excuses. -Kobe Bryant

W.O.D. 1.29.22

For time:

1000 Meter Row

75 Kettlebell Swings (35/53#)

800 Meter Row 

50 Wallballs (20/30# to 9/10ft) 

400 Meter row

25 Burpee Box Jump Overs (24/30#)

200 Meter row

25 Pistols (alternating) 

Quote: 

A lot of hard work is hidden behind nice things. 

- Ralph Lauren

W.O.D. 1.28.22

TEST DAY- RECORD RESULTS

1 RM Push Press

Cash out:

50 Double Unders

21 Push Press (70% or 1 RM)

50 Double Unders

15 Push Press

50 Double Unders

9 Push Press

Quote: 

It’s not about money or connections – it’s the willingness to outwork and outlearn everyone. -Mark Cuban

W.O.D. 1.27.22

For time:

1-2-3-4-5-6-7-8-9-10 

Chest to Bar Pull-ups

10-9-8-7-6-5-4-3-2-1 

Deadlifts (185/275#)

 

Quote: 

Hard work compounds like interest, and the earlier you do it, the more time you have for the benefits to pay off. Sam Altman

W.O.D. 1.26.22

4 Rounds for total cal/reps:

3:00 Calorie Row

1:00 Ring Muscle Ups

Quote: 

"Luck is great, but most of life is hard work." 

Iain Duncan Smith

W.O.D. 1.25.22

Front Squat 

2-2-2-2-2-2

Cash out:

AMRAP in 10 Minutes:

20ft OH Walking Lunge (65/95#)

10 Front Squats (65/95#)

2 Wall Walks

 

Quote: 

"Hard work is an essential element in tracking down and perfecting a strategy or in executing it." 

 Charlie Munger

W.O.D. 1.24.22

AMRAP in 18 Minutes:

50 Alternating Dumbbell Snatch (35/50#)

40 Single Arm Dumbbell Clean and Jerks (35/50#)

(alternate every 5)

30 Dumbbell Thrusters (35/50#)

20 Single Arm Dumbbell OHS (35/50#)

10 Devils Press (35/50#)

 

 

Quote: 

Winners embrace hard work. They love the discipline of it, the trade-off they’re making to win. Losers, on the other hand, see it as punishment. And that’s the difference. 

- Lou Holtz

W.O.D. 1.23.22

20 Sets for distance:

:20 row, bike, or ski

-- Rest :10

then...

On a 10:00 clock:

AMRAP DB box step-ups (20/24"--35/50#)

Quote: 

Time plays a role in almost every decision. And some decisions define your attitude about time. 

-John Cale

W.O.D. 1.22.22

7 sets for load of:

1 thruster/push press/ push jerk/ split jerk

Cash out:

20 Calories Air Bike

20 Thrusters 65/95#

20 Calories Ski

Quote: 

Some people say I have attitude - maybe I do... but I think you have to. You have to believe in yourself when no one else does - that makes you a winner right there. 

- Venus Williams