Bench Press Build to heavy set of 3 "Swole Cycle" Tabata: Strict Pull-ups Assault Bike Calories Push-ups Assault Bike Calories Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off # DAILY MINDSET **“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson** We can choose to believe that life is happening to us, or that we are fully in control. We could stand by, and wait for life to happen to us. Or, we can c

"Runny Nose" Teams of 3 2 Rounds (30 Minute Cap): 75 Back Squats (155/105) 400 Meter Team Wreck Bag Run (70/50) 75 Bench Press (135/95) 400 Meter Team Wreck Bag Run (70/50) 75 Hang Power Cleans (115/85) 400 Meter Team Wreck Bag Run (70/50) Notes: **“I can accept failure. Everyone fails at one time. But I can’t accept not trying.” – Michael Jordan** Michael Jordan is re-known for his incredible work effort. In this quote he speaks to the dedication to the process.

“Bar Star” Teams of 3: AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/125) AMRAP Back Squats (225/145) Rest 3 Minutes AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3 Minutes AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185) Notes: “If you fight for your limitations, you get to keep them.” - Jim Kwik Our harshest critic is in between our ears. We’ve all been there... tel

Bench Press Build to heavy set of 3 “Double Pits to Chesty” AMRAP 12: 40 Double Unders 20 Push-ups 10 Toes to Bar # DAILY MINDSET “The opposite of play is not work. The opposite of play is depression.” – Brene Brown Sometimes along the way, we forget that we love what we do. The choice of words there was specific. Suddenly things become a “job”. Things used to be fun. It used to excite us. Now… not so much. And we ask ourselves that question… ”What happened?” When we are here

"Last Call" Part 1 Teams of 3 AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3 Minutes Part 2 50 Hang Squat Cleans (115/80) 50 Hang Squat Cleans (135/95) AMRAP Hang Squat Cleans (155/105) Rest 3 Minutes Part 3 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185) Scale Options 30 Reps instead of 50 Bench Press - DB Press HSC - Hang Power Clean, MB Clean Deadlift - KB Deadlift MetCon Edition

“Last Call” Teams of 3 AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) rest 3 minutes 50 Hang Squat Cleans (115/80) 50 Hang Squat Cleans (135/95) AMRAP Hang Squat Cleans (155/105) rest 3 minutes 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185) L1 AMRAP 7 5 Pushups 5 Hang Power Cleans (MB option) 5 Deadlifts rest 3 min increase weight on next two rounds if appropriate Notes: With a 1:2 work t

“Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-Ups *Rest 3 Minutes between L2 75% Bodyweight Bench Kipping Pull Ups / Banded Pull Ups L1 50% Bench Press Ring Rows Notes: With three minutes of rest between each round, not looking to game this workout too much. What is more important that actual strategy during this workout is making sure that athletes have chosen a proper weight and pull-up modification to get the right stimulus. This three minute

“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

“Slot Machine” Teams of 3 AMRAP 7: 50 Back Squats (135/95) 50 Back Squats (185/135) AMRAP Back Squats (225/155) rest 3 minutes AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/115) rest 3 minutes AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185) Notes: Ideally pairing teams up who will be using the same weight across each movement today. If unable to do that, it is ok to use multiple bars as space allow

A) 12 Min AMRAP RX 50 Double Unders 25 Squats 10 C2B Pull Ups L2 Sub 1 Min DU Attempts or 100 Singles Sub Pull Ups L1 Sub 50 Singles Sub Jumping Pull Ups B) Bench Press RX 3x8 L2 3x5 Notes: This is a chance to practice pull ups under fatigue. Pick a pull up movement you can do confidently. Then, stay on the bar as long as you can. Test your endurance for that movement. #WOD #DoubleUnders #Squats #C2B #Benchpress #AMRAP