Anonymous“No matter how slow you go you’re still lapping everyone on the couch.”
12 min amrap partner style A B A 4 cal bike 6 burpees 8 goblet squat ( 45/25)
Wednesday’s Workout
Tuesday’s Workout
“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.”
Buddha
10 min amrap of 10 DB push press ( 55/35) 15 situps 100 skips
Monday’s Workout
“When it comes to eating right and exercising, there is no ‘I’ll start tomorrow’.”
VL Allineare
Cluster Bench press 4 x 2+2+1 (Approx 95%-100% of 5 rm) rest 2 min ---- 12 emom :40 tempo ring rows (3020) :40 Man makers(30/20) :40 box jumps / Step ups
Friday’s Workout
“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
Thursday’s Workout
“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
Wednesday’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
Tuesday’s Workout
“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
Monday’s Workout
“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 jumps / 3 Step ups 6 tempo pushups (5021)
Thursday’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
Wednesday’s Workout
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