Workout of the Day

A. 15:00 E:90 0 :90
2 Back Squats x 10 sets
Sets 1-5: build to 90%
Sets 6-10: @ 90%

B. 5:00 AMRAP
Strict Pull-ups
1:00 Rest

Then…

5:00 AMRAP
Wall Balls @ 20/14
1:00 Rest

Then…

5:00 AMRAP
200 M Run
*Total reps of pull-ups, Wall Balls, and Meters ran recorded separately. Meters recorded in 100 m intervals

Extra Credit
EMOM
Hollow Hold x 12 sec x 3 sets

EMOM
Hollow Rock x6 reps x 3 sets

“Never believe that a few caring people can’t change the world. For, indeed, that’s all who ever have.” -Margaret Mead

In Teams of 2

1600 M Relay (alternate every 400 M)

then…

10-9-8-7-6-5-4-3-2-1
Power Clean @ 135/95
Front Squat @ 135/95
Box Jumps @ 24/20
then…
1600 M Relay (alternate every 400 M)
*alternate rounds on the movements

Example
Partner 1: Round of 10
Partner 2: Round of 9
Partner 1: Round of 8
Partner 2: Round of 7
Partner 1: Round of 6
Partner 2: Round of 5
etc..

NEXT SATURDAY!!! Expert Series with Ursula REGISTER HERE

A.20:00 EMOM
Min 1 – 10 Single Arm Press / arm @ 8 RM
Min 2 – 50 M Waiters Walk Right Arm
Min 3 – 50 M Waiters Walk Left Arm
Min 4 – :30 Nose to Wall HS Hold
Min 5 – :30 Pull-up Bar Hang

B. 3 Rounds for Quality
12 Strict Pull-ups
12 Deadlifts @ 225 / 135
8 Lateral Step-ups / leg
8 Ring Push-ups  

Guys it’s HOT! Check out Coach Tim’s post on Hydrating!

A. 10:00 E202
3 Negative Pull-ups
*Jump so chin is above the bar, and lower yourself for :05
*add weight between ankles  if negatives aren’t challenging

B. 21:00 EMOM
Min 1: 8/leg  Back Rack Step-ups @ 20/ 16, 45lb/35 lb
Min 2: 10 Strict Press @ 45 lb / 35 lb
Min 3: 200 M Run
*Exercises must be finished under :40. Record completed rounds under :40.

“Successful people maintain a positive focus in life no matter what is going on around them. They stay focused on their past successes rather than their past failures, and on the next action steps they need to take to get them closer to the fulfillment of their goals rather than all the other distractions that life presents to them.”- Jack Canfield

A. In 14:00 build to a heavy 3  In the Hang Clean
Then…

In 6:00  
Hang Clean x1x3 sets @ 100% of today’s heaviest set

B. 8:00 E202
Clean Lift off + Clean DL x2+1 x 4 sets @ 95-100% of Clean

C.12:00 E202
Front Squat  (Tempo + Normal) x2+1×6
Reps 1 & 2 Tempo- :04 down, :02 in bottom
Rep 3: Normal Tempo
*build to a challenging weight

Before you lift, check out Coach Wes’s recommendations!
3 Tips to Dominate

A. 15:00 EMOM
Min 1 – 6 Strict Toes to Bar
Min 2 – 50 M Farmers Walk @ by feel
Min 3 – Rest

5 Rounds
In 2:00
8 Box Jumps  @ 24/20
10 Push Press @ 95 / 65
Double Under for the remainder of the time
1:00 Rest
*Record total double unders completed

“Positive anything is better than negative nothing.” – Elbert Hubbard

A. 15:00 E:90 0 :90
2 Back Squats w/ :02 Pause x 10 sets
Sets 1-5: build to 85%
Sets 6-10: @ 85%

B. 30 Ground to Overhead @ 135 / 95
*at the top of each minute do 3 burpees

Then immediately…

400 Meter Med Ball Run @ 20 lb / 14 lb
*Time recorded
*Time cap 10:00 for GTOs / Burpees

C. Accumulate 2:00 in a Chest to bar hold
– keeping shoulder blades down and back
– Use a spotter and/or band

“Knowledge is power. Information is liberating. Education is the premise of progress, in every society, in every family.” – Kofi Annan

30:00 AMRAP
5 Ring Dips
10 Burpee Box Jump-Overs @ 24″/20”
20 Wall Ball Shots @ 20/14
400 M Run
*Two Person Teams. Each partner completes each exercise individually. Only one person can work at a time. Both partners will complete the run together

Example Round:
Partner 1: 5 Ring Dips
Partner 2: 5 Ring Dips
Partner 1: 10 Burpee Box Jump-Overs
Partner 2: 10 Burpee Box Jump-Overs
Partner 1: 20 Wall Ball Shots
Partner 2: 20 Wall Ball Shots
Partner 1 & 2: 400 M Run

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Details

A. 20:00 EMOM
Min 1 – 8 High Pulls / arm by feel
Min 2 – 50 M Waiters Walk Right Arm
Min 3 – 50 M Waiters Walk Left Arm
Min 4 – :20 Nose to Wall HS Hold
Min 5 – :20 Pull-up Bar Hang

B. 3 Rounds for Quality
10 Strict Pull-ups
10 Deadlifts @ 225 / 135
10 Lateral Step-ups / leg
10 Ring Rows

Registration for The Expert Series – Session 2 with Ursula Garza Papandrea is now open!
Details

A. 16:00 EMOM
Min 1 – 8 Single Arm Press / arm @ 8 RM
Min 2 – Rest
Min 3 – 75 M Farmers Walk @ by feel
Min 4-  Rest

B. 20:00 EMOM
Min 1: 6 Hang Power Clean to Ovhd @ 135 / 95
Min 2: 200 M Run
Min 3: 18 Unweighted Walking Lunges (total)
Min 4: 24 Double Unders
*Exercises must be finished under :40. Record completed round under :40

“Let my soul smile through my heart and my heart smile through my eyes, that I may scatter rich smiles in sad hearts.” – Paramahansa Yogananda