Monthly Archive for: ‘June, 2019’

Wednesday 6.19.19

Teams of 3: 18 min AMRAP 15 Goblet Squats 53/35 10 Seated Dumbbell Press *Challenging 10 Box Jumps 24/20″ Row “Be the type of person that no matter where you go or where you are, you always add value to the lives of others around you.”    

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Tuesday 6.18.19

4 Rounds For Time: 400m Run 4 Deadlifts *Heavy 7/4 Strict Pull-ups “F-E-A-R has two meanings: Forget Everything And Run or Face Everything And Rise. The choice is yours.”    

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Monday 6.17.19

Strength: Back Squat 3RM Conditioning: Tabata Lunges Push-ups Sit-ups Curls “Give yourself fully to your endeavors. Decide to construct your character through excellent actions and determine to pay the price of a worthy goal. The trials you encounter will introduce you to your strengths.” -Epictetus    

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Friday 6.14.19

20 min AMRAP “Running Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats 200m Run   “A man should look for what is, and not for what he thinks should be.” -Albert Einstein    

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Thursday 6.13.19

16 min EMOM Clean Hang Clean Jerk *Work up to a heavy lift “Every Olympian wants to win a gold medal. Every candidate wants to get the job. And if successful and unsuccessful people share the same goals, then the goal cannot be what differentiates the winners from the losers. The goal had always been there. It was only when …

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Wednesday 6.12.19

4 Rounds For Time: 400m Run 6 Front Squats 165/115     “You won’t find success following the  same path as everyone else. Go the extra mile if you want to achieve excellence.”    

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Tuesday 6.11.19

16 min AMRAP Teams of 3 10 Devils Press ~35/20 10 Box Jump Overs 24/20″ 10 Toes to Bar Row for calories   “The more you invest in your craft,  the more painful it is when you don’t produce the results you work for. Failure is painful. But pain triggers change. Pain teaches.  Pain will cause you to investigate where …

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Monday 6.10.19

Strength: Back Squat 3×3 @95% Then… 3-4 Rounds: 5 Ring Rows *2-second pause at the top 10 V-ups 8/6 Push-ups with toes on a plate 3 Broad Jumps 1:00 Sandbag Hold (Heavy)   “I am thankful for my struggle because, without it, I wouldn’t have stumbled across my strength.” -Alex Elle    

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Friday 6.7.19

Teams of 2: 16 min AMRAP 10 Box Step-Overs 35/20 10 Push-ups :60 Plank Row for calories   “Remind yourself that what you do matters; what you eat matters; what you think matters; how you treat people matters. We all get tired, stressed and frustrated, which can lead to losing perspective. Remembering your WHY can create energy that will carry …

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Thursday 6.6.19

  20 min EMOM :45 Double Unders 6/4 Strict Pull-ups 25 Air Squats 18 Sit-ups    

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