Saturday, 2 July

WARM UP

Deadstop Deadlifts

For Total Load:

5 Sets of 4

“Cross Breeze”

For Time [35 Minute Cap]:
200 Meter Run
20 Double Unders (30 single unders)
2 Power Snatches (RX 115/85) (Scaled 75/55)

Rest 1 Minute

400 Meter Run
40 Double Unders (60 single unders)
4 Power Snatches (RX 115/85) (Scaled 75/55)

Rest 1 Minute

600 Meter Run
60 Double Unders (90 single unders)
6 Power Snatches (RX 115/85) (Scaled 75/55)

Rest 1 Minute

800 Meter Run
80 Double Unders (120 single unders)
8 Power Snatches (RX 115/85) (Scaled 75/55)

Rest 1 Minute

1,000 Meter Run
100 Double Unders (150 single unders)
10 Power Snatches (RX 115/85) (Scaled 75/55)

*Score = Time it takes to complete the workout

DAILY MINDSET

“If you fight for your limitations, you get to keep them.” – Jim Kwik

Our harshest critic is in between our ears.

We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.

Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.

Friday, 1 July

WARM UP

THRUSTERS

Build to a heavy set of 20 Thrusters

**3 attempts max,

Score: Heaviest set of 20

“Smoke Alarm”

On the 2:00 x 15 Rounds:
15/12 Calorie Row
AMRAP “Bergeron Beep Test”

“Bergeron Beep Test”:
7 Thrusters (RX 75/55) (Scaled 55/35)
7 Pull-ups
7 Burpees

*Score = Rounds + Reps

DAILY MINDSET

“If failure is not an option, neither is success.”

We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.

That’s a dangerous person. Dangerous enough… to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.

Life is so short.
There’s no time to bunt.
Let’s swing for the fences.

Thursday, 30 June

WARM UP

“Battle Scars”

6 Rounds:
1 Minute AbMat Sit-ups
1 Minute Farmers Carry (10 Meters)
1 Minute Box Jumps (24″/20″)
1 Minute Shuttle Runs (10 Meters)
1 Minute Step Back Lunges
1 Minute Rest

Farmers Carry: (50’s/35’s)

*Score = Total Reps

AFTER CLASS

Focus Work:
Pick 1-2 High Skill Movements To Practice For 10-15 Minutes

DAILY MINDSET

“75% Emotional, 25% Physical”

It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).

But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependant on the physical actions we take, and more on the emotional backings behind them.

We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.

75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?

When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.

Wednesday, 29 June

WARM UP

PART 1: Push Press

5 Sets of 4

*Score = Lowest weight used

PART 2: “Dirty Work”

AMRAP 6:
60 Deadlifts (RX 115/85) (Scaled 95/65)
Max Distance Run *Conducted in 200m segments

Directly Into..

AMRAP 6:
45 Hang Power Cleans (RX 115/85) (Scaled 95/65)
Max Distance Run *Conducted in 200m segments

Directly Into..

AMRAP 6:
30 Shoulder to Overhead (RX 115/85) (Scaled 95/65)
Max Distance Run *Conducted in 200m segments

*Score = Sum total of distance on the run

AFTER CLASS

10-8-6-4-2:
Wall Walks
Farmers Carry Lengths (10 Meters)

Dumbbells: (50’s/35’s)

DAILY MINDSET

“Your obsessions become your possessions.” – Ed Mylett

The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.

Tuesday, 28 June

WARM UP

“Severin”

For Time: [45 Minute Time Cap]
50 Strict Pull-ups
100 Hand Release Push-ups
5,000 Meter Run

*Score = Time it take to complete the workout

“Severin”
-U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by an improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
-Break up Pull-Ups and Push-Ups early and often
-5k Run is the meat of the workout

AFTER CLASS

Weighted Chin-Up

5 Sets of 4

For Total Calories:
Minute 1: 1 Calorie Row
Minute 2: 2 Calorie Row
Minute 3: 3 Calorie Row
Minute 4: 4 Calorie Row

Add 1 Calorie Every Minute

DAILY MINDSET

“There will never be better you, than you.”

There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

Monday, 27 June

WARM UP

PART 1: Overhead Squat

5 Sets of 4

*Score = Lowest weight used

PART 2: “Starting Over”

AMRAP 15:
15 Overhead Squats (RX 95/65) (Scaled 75/55)
30 Dumbbell Hang Snatches (RX 50/35) (Scaled 35/25)
60 Double Unders (Scaled 90 single unders)

*Score = Rounds + Reps

AFTER CLASS

For Time:
75 Toes to Bar

Every 2 Minutes [Starting at 0:00]:
6 Burpee Box Jump Overs (24″/20″)

DAILY MINDSET

“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe

Cue, craving, response, reward.
In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.

A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the only thing.

The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us the least in return. As in, there won’t be a reward for whatever action we have the option of taking. We’ll know who it is when we see them.

How we act inside that moment is the reality of our character.

Sunday, 26 June

*** NO CLASS OPTIONAL WORKOUT***

“SWEATY SUNDAY”

COMPETE

RUN, BIKE OR ROW [CHOOSE ONE]

[RUN]
3 x 600 Meters at Moderate Pace
90 Seconds Rest
3 x 200 Meters at Faster Pace
90 Seconds Rest
3 x 500 Meters at Fast Pace
90 Seconds Rest
3 x 200 Meters at Fastest Pace

Rest 4 Minutes Between Sets

[ROW]
3 x 750 Meters at Moderate Pace
90 Seconds Rest
3 x 250 Meters at Faster Pace
90 Seconds Rest
3 x 625 Meters at Fast Pace
90 Seconds Rest
3 x 250 Meters at Fastest Pace

Rest 4 Minutes Between Sets

[BIKE]
3 x 1,500 Meters at Moderate Pace
90 Seconds Rest
3 x 500 Meters at Faster Pace
90 Seconds Rest
3 x 1,250 Meters at Fast Pace
90 Seconds Rest
3 x 500 Meters at Fastest Pace

Rest 4 Minutes Between Sets

Saturday, 25 June

WARM UP

PART 1: Front Squat

5 Sets of 4

*Score = Lowest weight used for a working set

PART 2: “Chrimescene”

[20 Minute Cap]: TEAMS OF 2 (One partner working at a time)
2000 Meter Row
50 Front Squats (RX 155/105) (Scaled 115/85)
100 Box Jumps (24″/20″)

*Score = Time it takes to complete the workout

AFTER CLASS

3-4 Sets of 8-12 Reps:
A. Supinated Grip Bent Over Row
B. Barbell Rollouts
C. Barbell Romanian Deadlifts

DAILY MINDSET

“It’s not how much we give, but how much love we put into giving.” – Mother Theresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.


Friday, 24 June

WARM UP

Shoulder to Overhead Conditioning

For Time:

15 Shoulder to Overhead (RX 135/95) (Scaled 95/65)

400m Run

12 Shoulder to Overhead (RX 135/95) (Scaled 95/65)

400m Run

9 Shoulder to Overhead (RX 135/95) (Scaled 95/65)

400m Run

“‘Til Death Race Do Us Part”

5 Rounds:
15/12 Calorie Row
10 Burpees

Rest 5 Minutes

5 Rounds:
10 Power Cleans (RX 135/95) (Scaled 95/65)
10 Burpees

*Score = Time it takes to complete the workout

AFTER CLASS

3-4 Sets of 8-12 Reps:
A. Dumbbell Chest Fly
B. Reverse Hyperextension Hold (To Failure)
C. Triceps Kickback

DAILY MINDSET

“Your mind is not your shoe size.” – Jim Kwik

Have you ever taken an “IQ Test”?

Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.

As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.

The truth of it all however, is that we know so very little about how the mind actually works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.

In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.

Thursday, 23 June

WARM UP

“WHO-VILLE”

On the 2:00 x 15 Rounds:
5 Strict Pull-ups
10 Air Squats
15 AbMat Sit-ups
Max Calorie Row

*Score = Total Calories on the Rower

DAILY MINDSET

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In the “Cone of Learning” (Edgar Dale), we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.

Information without application, is knowledge.
Information with application, is wisdom.