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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 7, 2018

Handstand Walk  15min handstand walk progression / work. Рdown dog Рreverse bear crawl Рwall walk Рhand stand hold Рwall-facing handstand hold Рassisted walk РHS walk Deadlift EMOM 6: 2 deadlifts Begin around 60% and build over the EMOM. No bouncing of reps. Attempt to execute at 11X1 tempo.

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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 2, 2018

The key to progress, to improvement, to success, isn’t achieved in a hard days work. It’s not gained through the flashy, spectacular days of insane WODs. Slamming bars and hitting PRs doesn’t bring you any closer either. They key component of success, of progress, is consistency. Show up, EVERY DAY. Show up and work. Consistency.

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June 12, 2018 – Stay Focused

WARM UP: AMRAP 10 @ 70% 800m row 50′ bear crawl 50 single unders 2x wall walk+:20 HS hold Metcon (AMRAP – Rounds and Reps) AMRAP 20 5 chest-to-bar pull-ups 10 wall-ball shots (20/14) 15 kettlebell swings (53/35) A key part in seeing your goals come to fruition is remaining focused on YOUR goals, not

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June 6, 2018 – When to Stop

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.

June 5, 2018 – Be Virtuous

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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June 4, 2018 – Passion

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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May 15, 2018: Simple

Warm Up 5 rounds of “Cindy” 5 pull-ups 10 push-up 15 air squat MetCon Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″ In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 Its simplicity is

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