“Everyone thinks of changing the world, but no one thinks of changing himself” – Leo Tolstoy 4 rounds (NFT) 5 Russian KBS (moderate) 5 push-ups 5 Sum DL HP with KB 5 squats Metcon (Time) 4 rounds for time 15 DL (225/155) 400m run or 20/16 AB cals CAP: 14min
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Snatch (Every 1:30 x 6 sets: 1+1+1) Each set = 1 Sn. Liftoff + 1 Sn. Pull + 1 Power Snatch *Focus on mechanics and hitting each position. Weight should be light – moderate. * Those that know their 1RM snatch – working sets of 65-75% of 1RM snatch Metcon (AMRAP – Reps) 10x 1-minute
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Back Squat (4×3 @ 32X1) Heavier than last wk (70-75%) Metcon (Time) For Time 5 Ring MUs 40′ handstand walk 3 Ring MUs 20′ handstand walk 1 Ring MU Know the stimulus of the given workout. It’s the coach’s job to understand, explain, and scale it, it’s your job to execute accordingly. Today’s WOD is
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4 rounds NFT (not for time) 5 wall squats 5 PVC shoulder passthroughs 5 OH squats w/PVC Overhead Squat (15min to build to moderate triple) MetCon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Focus on what you can control, not the stresses that are out of your
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Back Squat (5×5) Metcon (Time) For Time 10-8-6-4-2 Toe to Bar Stone/Bag to shoulder Calories on rower Keep your eyes open, heart open, and mind open. Look, observe and search curiously. Love passionately and endlessly. Think, wonder, and eager great challenges as opportunities to learn and experience NEW.
3 rounds for Quality 7 wall squats 6 KB Front Rack walking lunges 5 KBS + Back Squat (5×3 @ 33X1 tempo) Let your life be intentional. Your journey purposeful. Your journey meaningful. Don’t just evolve, adapt.
3 rounds for quality 5 strict t2b / strict hanging knee raise 20 DUs 1 wall walk Metcon (Time) 3 rounds for time 20 DUs 10 burpees 5 “Bear Complex” (155/105) Don’t stop when you’re tired. Don’t stop when you want to. Stop when you’re finished.
4 Rounds for Quality 10 glute bridges @ 20X0 4 push-ups 10 cossack squats 4 kipping shoulder swings MetCon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Be virtuous in the most seemingly simple executions. Don’t just do the little things “well”, do them RIGHT, do
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Clean (Every 2min x 6 sets: 2x cleans ) Weights should be challenging. For more experienced lifters, pushing for doubles at 80% Newer athletes should scale down and focus on the technique of the squat clean. Use this time to develop your technique and pull under the bar into the receiving position, while working with
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EMOM 5 5 air squats Focus on absolute perfect mechanics. This is not for “speed” or for time. Use this it dial in technique and activate muscles. Back Squat (5-5-5-5-5) Why should we all be squatting more? Besides the very obvious fact that it’s a normal and fundamental human movement, we (in the westernized world)
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