Tuesday, 5 July

****0900 CLASS ONLY****

WARM UP

Back Squat

5 Sets of 3

*Score = Lowest weight used

“10-dinitis”

On the 2:00 x 10 Rounds:
15 Wallballs (20/14)
15 Sit-ups
Max Calorie Row

*Score = Total calories

AFTER CLASS

3-4 Sets of 8-12 Reps:
A. Strict Ring Dips
B. Dumbbell Front Rack Step-ups
C. Lying Triceps Extension

DAILY MINDSET

“You make a living with what you get. You make a life with what you give.” – Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or alterior motive, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… How did you feel, witnessing that? Did it make you feel more generous?

If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.

Monday, 4 July

****Happy 4th of July! 0900 CLASS ONLY****

WARM UP

“Team Glen”

[Teams of 2]
For Time:
60 Clean & Jerks (RX 135/95) (Scaled 95/65)
Run 1 mile
20 Rope Climbs (Scaled 5 strict pull ups)
Run 1 mile
100 Burpees

*One partner working at a time, Run together.
*Score = time it takes to complete the workout

-Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts was assigned to a State Department security detail in Benghazi, Libya, and died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

AFTER CLASS

Clean & Jerk
5-4-3-2-1:
Clean & Jerk

  • Touch & Go Reps
  • Rest As Needed Between Sets

DAILY MINDSET

“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

Sunday, 3 July

***NO CLASS OPTIONAL WORKOUT***

“SWEATY SUNDAY”

[RUN]
3 Sets:
1,600 Meter at Moderate Pace
3 Minutes Rest

2 Sets:
1,200 Meters at Moderate Pace
3 Minutes Rest

5 Sets:
60 Meters Sprints
1 Minutes Rest

[ROW]
3 Sets:
2,000 Meter at Moderate Pace
3 Minutes Rest

2 Sets:
1,500 Meters at Moderate Pace
3 Minutes Rest

5 Sets:
75 Meters Sprints
1 Minutes Rest

[BIKE]
3 Sets:
4,000 Meters at Moderate Pace
3 Minutes Rest

2 Sets:
3,000 Meters at Moderate Pace
3 Minutes Rest

5 Sets:
150 Meters Sprints
1 Minutes Rest

DAILY MINDSET

“I want to see it, before I believe it.”

We are visually oriented people.
We seem to trust our eyes more than our other senses.

It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

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