Clean Coplex Build to a Heavy Complex: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean "Squeaky Clean" 3 Rounds: 400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans Barbell: 115/85 # DAILY MINDSET **“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” - Bruce Lee ** We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery. We recognize

Power Clean Build to Heavy 3-Position Power Clean "IHOP" AMRAP 15: 60 Double Unders 30/24 Calorie Row 15 Power Cleans (115/85) # DAILY MINDSET **“Don’t bunt. Aim out of the ballpark.” – David Oglivy** One of the most dangerous things we can do in life: to dream too small. What stops dreamers from dreaming, is fear. We can convince ourselves that we don’t have what it takes. That we’re not ready yet. That we’re too young or too old.. This fear, in and of itself, i

Power Clean Complex Build to a Heavy Complex: 1 Hang Clean Pull 1 Hang Power Clean 1 Clean Pull 1 Power Clean "Nowhere Fast" For Time: 50 Power Cleans (155/105) On the Minute: 5 Toes to Bar Notes: “When are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” - Simon Sinek Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential u

Hang Power Clean + Power Clean Build to Heavy Complex: 1 Hang Power Clean + 1 Power Clean "Power Ranger" For Time: 15 Power Cleans (155/105) 
 600 Meter Run 10 Power Cleans (155/105) 400 Meter Run 5 Power Cleans (155/105) 
 200 Meter Run Notes: “If you aim at nothing, don’t worry... we’ll hit it.” A clear and defined goal seems like an obvious first step. However, it is often missed. It’s not that we don’t have any general goals or directions in mind. What we

Power Clean Building to heavy set of 3 “Black and Blue” 5 Rounds: 10 Power Cleans (135/95) 10 Burpees Notes: “If you know you opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer law

“Doce” AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (95/65) 15 Burpee Box Jump Overs (24/20) Notes: “We are what we repeatedly do. Excellence then, is not an act, but a habit.” - Aristotle One of the most challenging things we can do, is to reflect. To reflect,

3-Position Power Clean Teams of 3: 12 Minutes to Build to a Heavy 3-Position Power Clean *One barbell. Score is sum of all three weights. Rest 3 minutes before completing "Party Bus". "Party Bus" Teams of 3: AMRAP 15: 9/6 Calorie Assault Bike 6 Lateral Barbell Burpees 3 Power Cleans (155/105) *Waterfall style. Next partner can go once the bike has been cleared. Score is total fully completed rounds. #WOD #powerclean #partybus #teamwod #amrap #calassaultbike #latera

Squat Clean Complex Build to a Heavy 3-Position Squat Clean: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean "Clean Sheet" AMRAP 3: 9/6 Calorie Row 9 Power Cleans (95/65) Rest 3 Minutes AMRAP 3: 9/6 Calorie Row 7 Hang Squat Cleans (115/80) Rest 3 Minutes AMRAP 3: 9/6 Calorie Row 5 Squat Cleans (135/95) Notes: The clean is the focus of this two part workout. The three positions used in the first part are the high hang (pockets), hang (inch above

Macho Man Complex Build to Heavy Complex: 3 Power Cleans 3 Front Squats 3 Push Jerks "Randy Savage" AMRAP 12: 3 Rounds of Macho Man (135/95) 15 Toes to Bar Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks Notes: “Macho Man” is a CompTrain benchmark complex in which athletes will hold onto the bar for all 9 repetitions before dropping the barbell. We’ll begin the day and prepare for the workout by building to a heavy, yet good looking complex. We’ll be completing

"Knuckle Sandwich" For Time: 800 Meter Run 30 Power Cleans (185/135) 800 Meter Run Notes: Simple but effective running and weightlifting workout today. Athletes will run total of 1 mile and choose a weight on the barbell that they could complete 5-7 repetitions unbroken when fresh. Within the workout, these are meant to be challenging singles, but still a load that athletes can move well with. #WOD #knucklesandwich #run #powerclean