MONDAY, 1 APRIL 2019

MONDAY, 1 APRIL 2019

“Snake Bite"

21-15-9:

Squat Snatch (95/65)

Chest to Bar Pull-Ups

SATURDAY, 30 MARCH 2019

SATURDAY 

“Rope-a-Dope” 

Teams of 3: 

AMRAP 25: 

90/60 Calorie Row

60 Alternating Dumbbell Snatches (70/50) 

300 Double Unders 

15 Rope Climbs 

FRIDAY, 29 MARCH 2019

FRIDAY 

“Macho Mile” 

4 Rounds For Time: 

400 Meter Run 

3 Rounds of “Macho Man” (135/95) 

*1 Round of Macho Man: 

3 Power Cleans

3 Front Squats

3 Push Jerks* 

THURSDAY, 28 MARCH 2019

THURSDAY 

“Helmet Hair” 

5 Rounds: 

5 Strict Handstand Push-ups 

10 Strict Pull-ups

100’ Walking Lunge 

20 AbMat Sit-ups 

WEDNESDAY, 27 MARCH 2019

WEDNESDAY 

“Dead Broke“ 

AMRAP 5: 

Buy-In: 50/35 Calorie Row 

Immediately Into…

12 Deadlifts (185/135) 

8 Box Jump Overs (24/20) 

Rest 5 Minutes 

AMRAP 5: 

Buy-In: 35/25 Calorie Row 

Immediately Into…

8 Deadlifts (225/155) 

8 Box Jump Overs (24/20) 

Rest 5 Minutes 

AMRAP 5: 

Buy-In: 20/15 Calorie Row 

Immediately Into…

4 Deadlifts (245/165) 

8 Box Jump Overs (24/20) 

TUESDAY, 26 MARCH 2019

TUESDAY 

“Inner Tube”

25-20-15-10-5:

Power Snatches (75/55) 

Toes to Bar 

Burpees 

MONDAY, 25 MARCH 2019

MONDAY 

OPEN 19.5

For Time: 

33-27-21-15-9 

Thrusters 95/65 Rx

65/45 Scaled

Chest to Bar Pull-ups Rx

Jumping Pull-ups Scaled

20 Minute Time Cap 

-or- 

“Wall-E”

AMRAP 20: 

30 Single Arm Dumbbell Push Press (50/35)

30 Double Unders 

30 Wallballs (20/14) 

30 Double Unders 

*Switching Arms Every 5 Reps For Push Press 

Friday, 22 MARCH 2019

Friday, 22 MARCH 2019

19.5 

33-27-21-15-9

Rx

Thrusters 95/65

Chest 2 Bar

Scaled

Thrusters 65/45

Jumping Pull-ups 

20 minute Time Cap

THURSDAY, 21 MARCH 2019

“Goat Day"

On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2

WEDNESDAY, 20 MARCH 2019

“Double Pits to Chesty” 

AMRAP 12: 

40 Double Unders 

20 Push-ups 

10 Toes to Bar 

TUESDAY, 19 MARCH 2019

____

“Megalodon” 

Teams of 2: 

6 Rounds:

12 Box Jumps (30/24) 

21 Dumbbell Front Squats (50’s/35’s) 

500 Meter Row 

*3 Rounds Each, Switching After Complete Rounds "

MONDAY, 18 MARCH 2019

19.4

For Total Time:

3 Rounds: 

10 Snatches (95/65) 

12 Bar-Facing Burpees

Then, Rest 3 Minutes Before Continuing With:

3 Rounds: 

10 Bar Muscle-ups

12 Bar-Facing Burpees

Time Cap: 12 Minutes 

THURSDAY, 14 MARCH 2019

THURSDAY 

Goat Day 

On the Minute x 20: 

Even Minute: Movement 1 

Odd Minute: Movement 2 

WEDNESDAY, 13 MARCH 2019

WEDNESDAY 

Back Squat 

Build to Heavy Set of 5 

“Jacquelyn” 

For Time: 

1000 Meter Row 

50 Thrusters (45/35) 

30 Toes to Bar 

TUESDAY, 12 MARCH 2019

TUESDAY 

“Bedtime” 

5 Rounds, On the 5:00 

15 Lateral Barbell Burpees 

12 Deadlifts (155/105) 

9 Hang Power Cleans (155/105) 

6 Push Jerks (155/105) 

MONDAY, 11 MARCH 2019

MONDAY 

19.3

For Time: 

200ft. Dumbbell Overhead Walking Lunge (50/35) 

50 Dumbbell Box Step-ups (50/35) 

50 Strict Handstand Push-ups 

200ft. Handstand Walk 

10 Minute Cap 

OR 

“Cindy” 

AMRAP 20: 

5 Pull-ups 

10 Push-up 

15 Air Squats 

SATURDAY, 9 MARCH 2019

SATURDAY 

“Bike Drop” 

Teams of 3:

For Time (30 Minute Cap): 

60/45 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)

60/45 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)

60/45 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80)

60/45 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)

60/45 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)

Substitute Row for the Assault Bike

FRIDAY, 8 MARCH 2019

19.3

For Time: 

200ft. Dumbbell Overhead Walking Lunge (50/35) 

50 Dumbbell Box Step-ups (50/35) 

50 Strict Handstand Push-ups 

200ft. Handstand Walk 

10 Minute Cap 

THURSDAY, 7 MARCH 2019

“Goat Day” 

On the Minute x 20: 

Odd: Movement 1 

Even: Movement 2 

WEDNESDAY, 6 MARCH 2019

Overhead Squat 

Build to Heavy Single 

“Pins and Needles” 

AMRAP 12: 

5 Strict Pull-ups 

10 Overhead Squats (95/65) 

15 Deadlifts (95/65) 

TUESDAY, 5 MARCH 2019

“4-Wheel Drive” 

5 Rounds:

AMRAP 4: 

21/15 Calorie Row

15 Burpee Box Jumps 

Max 10 Meter Shuttle Runs In Time Remaining 

Rest 4 Minutes Between 

MONDAY, 4 MARCH 2019

19.2 

Option to Re-do 

-or- 

“Adele”

5 Rounds: 

1 Minute Row 

1 Minute Medicine Ball Squat Cleans (20/14) 

1 Minute AbMat Sit-ups 

1 Minute Rest 

Friday, 1 March 2019

DAILY MINDSET
“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale

Jocko Willink, a well-known former Navy SEAL, speaks to what is known as “Extreme Ownership”. Precisely as the words imply, it’s the action of turning inward at every obstacle.

The terrifying thing about excuses, is that it blinds us to our next move. If we excuse, or justify, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time. We can see the danger in that.

On the flip side, “Extreme Ownership” is not about beating ourselves up or for throwing pity parties. It’s purely, so we can train ourselves to open our vision on where to go next. To see the gain. If we don’t allow ourselves to make excuses, we ask the question – “What can I do differently next time?”

Excuses are contagious. As we feel the temptation come today, pause in the moment. Is there anything I could do differently next time?

WARMUP
30 Seconds
Single Unders
Push-up to Down Dog
Air Squats

30 Seconds
Single Unders
Active Samson
PVC Front Squats

30 Seconds
Single Unders
Inchworms
Barbell Front Squats

MOBILITY
Warrior Squats: 1 Minute
Front Rack Stretch: 1 Minute
Front Squat Hold: 1 Minute

WOD:  19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
  • 25 Toes to Bar
  • 50 Double Unders
  • 15 Squat Cleans (135/85)
  • 25 Toes to Bar
  • 50 Double Unders
  • 13 Squat Cleans (185/115)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  • 25 Toes to Bar
  • 50 Double Unders
  • 11 Squat Cleans (225/145)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  • 25 Toes to Bar
  • 50 Double Unders
  • 9 Squat Cleans (275/175)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  • 25 Toes to Bar
  • 50 Double Unders
  • 7 Squat Cleans (315/205)
Stop at 20 Minutes.