Category Archives: Uncategorized

“We do not stop exercising because we grow old- we grow old because we stop exercising” -Dr. Kenneth Cooper Deadlift 4×3 ( reset)(Approx 90%-100% of 5 rm) — 12 min cap 30 -25-20-15 Swing( 55/35) Situp every 2 minutes 4 shuttles

“Believe in yourself and all that you are. Know that there is something inside of you that is greater than any obstacle.” Christian D. Larson The Audacity… Imagine so bold as to think that you had it in you to start a business. Not at the beginning of your career but as a forty yearContinue reading “Thursday’s Workout”

“The mind is the most important part of achieving any fitness goal. Mental change always comes before physical change.” Matt Mcgorry 3 min amrap rest 1 min A) BIke B) 4 burpees 2 shuttles (15 feet) C) 15 wall balls 10 situps

“Take care of your body, it’s the only place you have to live.” JIm Rohn 10 min amrap of 10 swings ( 55/35) 10 Hanging knee raise 80 skips rest 1 min

“Self-care is not selfish. You cannot serve from an empty vessel.” Eleanor Brown (12-15 min) 2-3 WU sets to get to working weight Cluster Bench press 3 x 2+2+1 (Approx 95%-100% of 5 rm) rest 2 min between sets —– (16 min ) 16 minAmrap 6 tempo ring rows (5021) 6 burpees 6 box jumpsContinue reading “Monday’s Workout”

“Our bodies are our gardens – our wills are our gardeners.” – William Shakespeare EMOM A) 5 Hang clean and jerks (135/95 -95/65) 5 burpees B) :30-:40 shuttle

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Greg Glassman amrap in 14 min 250/200m row 8-10 pushups

“Wellness encompasses a healthy body, a sound mind, and a tranquil spirit. Enjoy the journey as you strive for wellness.” – Laurette Gagnon Beaulieu 16 min amrap of: 6 weighted lunges 150 m row 8 front rack squats rest 1 min

“Whenever you find yourself doubting how far you can go, just remember how far you have come.” ―Unknown 20 min emom 10 Ring rows :40 second plank march :40 hanging knee raise :30 max bike 15- 20 Wall shots ( 20/14)

“Sometimes when you’re in a dark place you think you’ve been buried but you’ve actually been planted.” ―Christine Caine 16 min amrap of 6@ weighted lunges 150 m row 8 front rack squats rest 1 min