• Friday, June 21st


    What is a workout?

    “A workout is 25% perspiration and 75% determination. One part physical exertion and three parts self-disipline.
    A workout is a personal triumph over laziness and procrastination. The mark of an organized, goal-oreinted person who has taken charge of his or her destiny.
    A workout makes you better today than you were yesterday. It strengthens the body, relaxess the mind and toughens the spirit. Work out regularly, you problems diminsh and your confidence grows.
    A workout is a wise use of time and an investment in excellence. It is a way of preparing for life’s challenges and proving to yourself that you have what it takes to do what is necessary.
    A workout is a key that helps unlock the door to opportunity and susccess. Hidden within each of us is an extraordinary force. Physical and mental fitness are the triggers that can release it.
    A workout is a form of rebirth. When you finish a good workout, you don’t simply feel better. You feel better about yourself.

    by George Allen

  • Thursday, June 20th

    Mobility: Choose 2 exercises from the mobility posters and complete them (10 minutes total time)

    Skill:

    15 minute of practice (you choose)
    Rope Climb
    Muscle Ups
    HS Walks
    Paralette HSPU
    W.O.D:
    3 min AMRAP’s of the following exercises
    Rowing (Calories)
    Burpee Ball Slams 30/20#
    KB Snatch 24/16kg

    *rest 2 minutes between exericses

  • Wednesday, June 19th

    Mobility: super sumo groin stretch
    Strength: 15 minutes to establish a 1RM Front Squat
    *Rest 2 minutes between max efforts

    W.O.D:
    5 minute AMRAP of…
    8 front squats 155/105#
    24 oblique toss ball throws 20/14# (12 each side)

    -rest 2 minutes, then-

    5 minute AMRAP
    8 back squats 155/105#
    24 sit up wall ball tosses 20/14#

    Score= Total Rounds + Reps

    Notes:barbell must be picked up from floor