Back Squat 3 sets of 6 "Underbelly" 50-35-20: Double Unders AbMat Sit-Ups Directly Into... 50-35-20: Double Unders Air Squats #WOD #underbelly #backsquat #doubleunders #situps

Back Squat 3 Sets of 5 "Dirty Water" For Time: 100 Double Unders 800 Meter Run 60/45 Calorie Row # DAILY MINDSET **“The fact of the matter, is that it’s just my opinion.” Benjamin Franklin** Have you ever caught yourself saying, “Well the fact of the matter is…”? Sometimes we can be so sure of something, that we forget that it’s actually not a fact. That it is truthfully just our opinion. One of the most important character traits we can practice is the separa

Back Squat 3 Sets of 6 "Escape from Wonderland" 3 Rounds: 75 Double Unders 50 Air Squats 25/18 Calorie Row Notes: “The purpose of a goal is not to achieve the goal. The purpose of a goal It is to become more.” - Tony Robbins There’s irony when we think about defining moments. When we forecast into the future, we build up in our minds that act of finally accomplishing the goal is the ultimate. Despite the achievement being full of excitement, it’s not what we value the

Back Squat Build to heavy set of 5 "Jacquelyn" For Time: 1000 Meter Row 50 Wallballs (20/14) 30 Toes to Bar “Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application. In what is known as the “Cone of Learning” from Edgar Dale, we learn: 10% of what we read. 20% of what we he

Back Squat 3 sets of 5 "Freddy Krueger" 21-15-9: Kettlebell Swings (70/53) Burpees Notes: Starting the week off with a two part workout. Athletes will complete 3 working sets of 5 repetitions, taking a few warmup sets before. They have the option to use the same challenging weight across or build in load. The goal here is to move heavy loads and move exceptionally well. In part 2, we’ll get after a CompTrain Class benchmark workout in “Freddy Krueger.” The goal here is

Back Squat 3 Sets of 5 “Thin Air” 4 Rounds For Time: 40 Air Squats 30 AbMat Sit-Ups 15/10 Calorie Row L2 3 Rounds L1 3 Roundss 30 Air Squats 20 Sit Ups 10/7 Cal Row Notes: The air squats will likely be the easier portion of today’s workout, with the sit-ups and bike providing more of a challenge. That being said, we can work with the cards we’re dealt. Knowing the last two movement will be a challenge, there is a payoff in pushing through them. We can ramp up t

Back Squat 5 Sets of 3 Front Rack Reverse Lunge 3 Sets of 12 “Sore Subject” Alternating Tabata x 8 Minutes: Back Squat (45/35) Double Unders L2 Singles L1 Air Squats Singles Notes: Score today is the lowest number of repetitions across the 8 rounds of each movement. For example, if athletes get 12 back squats for the first 7 rounds, but 14 for the last round, their score for the back squats is 12. Same goes for the double unders. With a short time window and short

Back Squat Build to a Heavy Set of 3 “Instep Inferno” 4 Rounds: 400 Meter Run 50 Air Squats L2 Sub 30 Air Squats L1 200 M Run 25 Air Squats Notes: A mile of running and 200 air squats total in today’s workout. These are very simple movements, but we can think about a few things to maximize speed. With air squats included, athletes can find what they believe to be their 2 mile run PR pace. This is a speed they would be able to hold for 12-15 minutes without slowing

Back Squat Heavy Set of 5 “Elbow Grease” Alternating On the Minute x 14 (7 Rounds): Odd – 14/10 Calorie Row Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14) L2 Option to sub 200 M Run for Row L1 10/7 Cal Row or 100 M Run MB Hang Power Cleans Notes: The bike is not scored today, however athletes can create a time or pace goal for each round. Each time they get back to the bike, they can attempt to replicate the time it took to complete the calories or aim to

“Onesies” Athletes Choose 1 From Each Section: Weightlifting 1RM Deadlift 1RM Bench Press 1RM Back Squat Gymnastics Max Strict Pull-ups Max Weighted Pull-ups Max Muscle-ups Max Strict Handstand Push-ups Conditioning 400M Run 500 Meter Row Notes: We regularly build to “heavy” sets, but now is the time to push the envelope. This workout gives athletes to opportunity to set a new PR and/or establish new benchmarks for themselves. Today is all about energy. The fo