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October 29, 2018

Back Squat Every 3min x 4 sets: 4 reps @ 75-80%) Metcon (Time) 10 rounds of “Cindy” for time 5 pull-ups 10 push-ups 15 air squats

October 1, 2018

Warm Up 4 rounds for QUALITY 200m row 5x Reverse Step SA KB lunges per leg (KB in Front rack) 5 SA ring row per arm Thruster Prep Metcon (Time) For Time 50 DUs 10 thrusters (95/65) 40 DUs 8 thrusters (115/75) 30 DUs 6 thrusters (135/95) 20 DUs 4 thrusters (155/105) 10 DUs 2

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September 21, 2018

Clean (EMOM 5: 1 squat clean) build each set. Finish around 70-75% of 1RM – use this weight for the MetCon if scaling is necessary. Metcon (Time) For Time 9-7-5 AB cals 3-2-1 squat cleans (225/155)GOAL: Sub 3min CAP: 5min COOKIES: 3 sets 6-8 tough bent over rows – rest 1min 6-8 tough bench press

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September 10, 2018

Ask yourself each day: Where am I? Where do I want to be? Am I doing what I can to get closer to my goal(s)?   Metcon For Time 12 back squats 21 push-ups 400m run 9 back squats 15 push-ups 400m run 6 back squats 9 push-ups 400m run (225/155)

September 5, 2018

Back Squat 3 x 6 @ 20X1 tempo All sets tough. Rest 3min b/t sets. Metcon AMRAP 20 400m Run 30 Air Squats 20 KBS (53/44) 10 MU

August 10, 2018

Get uncomfortable. Take chances. Get out of cruise control and start making intentional decisions. Make thoughtful, intentional decisions about your company, how you spend your time, and your health. Stop. Reflect. Be intentional. Front Squat (4-4-4-4 @ 32X1) All sets challenging. Aim for 65-70% Snatch (EMOM 5: 2 snatches) 2 sets @ 65% 2 sets

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August 6, 2018

“Start where you are. Use what you have. Do what you can” –¬†Arthur Ashe   Clean and Jerk (EMOM 15: 1x C&J) 5 sets @ 64-67% 5 sets @ 70-74% 5 sets @ 75-78% Metcon (For Time) 3 rounds for time: 25 c2b 25 HR push-ups

July 16, 2018

Crazy isn’t trying the something new. Crazy is doing the same thing over and over again, and expecting a different result. If you’re unhappy with something in your life, make a change. Don’t hope, wish, or pray. ACT.   Warm Up 3 sets 3 KBS 3 right side FR – back step lunges 3 left

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July 29, 2018

Knowing your goal allows you to set and construct a path of achievement. Without clear goals, there is no clear path, and without a clear path, reaching a “end” is unlikely. There will always be distractions and desires that appear and want to pull you off of your path, but those who long for real

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June 11, 2018

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.