“We do not stop exercising because we grow old- we grow old because we stop exercising”

-Dr. Kenneth Cooper

Deadlift 4x3 ( 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 year old in a field that was completely different than the one that you just switched from. Maybe a bit naive and maybe even a little stupid but that is exactly what we did. It hasn't been easy but it has all been worth it. I can't even count how many lives have been touched. I had the audacity to believe that my dream could happen! Ten years later I still believe in that dream.

12 min Amrap
Partner style
100 thrusters 
100 cal row 
then max cal bike

“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

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(16 min )
16 minAmrap
6 tempo ring rows (5021)
6 burpees
6  box jumps /  3 Step ups
6 tempo pushups (5021)

“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