"Deck of Cards" For Time:
52 Cards ♥️Hearts: Kettlebell Swings (53/35)
♣️Clubs: AbMat Sit-Ups
♦️Diamonds: Goblet Squats (53/35)
🂡🂱🃁🃑 Aces: 200 Meter Run Notes: “What you resist, persists”.
What would you think about if I told you to *not* think of a pink giraffe?
The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what “not to do”. Inst
Weighted Strict Pull-Ups
Build to heavy set of 3
15/10 Calorie Assault Bike
10 Burpees Notes: "Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” - Vivian Greene
It is very common for us to await the “right time”.
The right time to start.
The right time to change jobs.
The right time to have that uncomfortable conversation.
We’ve all been here. Awaiting the perfect moment. We hesitate, because we thi
27/21 Calorie Row
27 Chest to Bar Pull-ups
Rest 4 minutes
21/15 Calorie Row
21 Toes to Bar
Rest 4 minutes
15/9 Calorie Row
15 Pull-ups Notes: “To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” - Reba McEntire
As we start our day, let’s think about these three.
Wishbone - Nothing is too great, or out of reach. Faith and doubt are both self-fulling
200 Meter Run
Toes to Bar
Burpees Notes: “When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” - Confucius
Imagine it’s the final days of 2019. We’re sitting at a desk together, with a pen and paper, answering these three questions:
1. What were my three biggest accomplishment in 2019?
2. Where did I set a goal, but miss my target? What happened?
3. What are the major areas of growth for 2020?
Building to heavy set of 3
“Black and Blue”
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
Snatch Complex On the Minute x 8: 1 Snatch Deadlift 1 Snatch High Pull 1 Power Snatch *Build to a Moderate Complex “Inner Tube” 25-20-15-10-5: Power Snatches (75/55) Toes to Bar Burpees #wod #WOD #snatchcomplex #snatchdeadlift #snatchhighpull #powersnatch #snatch #innertube #toestobart2b #burpees
"Waterproof" For Time:
21 - 15 - 9
Row Calories (Women: 15-10-5)
Front Squats (95/65) 15 - 12 - 9
Toes to Bar
Hang Squat Cleans (95/65) 12 - 9 - 6
Burpees over Bar
Thrusters (95/65) Notes: ### GENERAL
* Three separate couplets, with decreasing rep scheme and increasing difficulty on the squatting movement
* Go right from one couplet to the next with no rest between ### ROW
* Women will row 15-10-5 calories ### SQUATTING MOVEMENTS
* Choose one weight based on t
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttles
Score is Slowest Round Notes: ### GENERAL
* Rounds begin on the 0:00 - 4:00 - 8:00 - 12:00 - 16:00 - 20:00
* Score is the slowest of the 6 rounds
### DUMBBELL POWER SNATCHES
* Choose a weight you can go unbroken with throughout the workout
* Alternating arms with each rep
### BURPEES OVER DUMBBELL
* Burpees are completed lateral over the dumbbell
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Row
20 Lateral Barbell Burpees
15 Deadlifts (245/165) Notes: In this mid range AMRAP workout, athletes will alternate hands every 5 repetitions on the dumbbell hang clean and jerk. This dumbbell weight should be something that athletes could do unbroken when fresh. The other weighted movement, the deadlift, should also be a weight that athletes could do unbroken (15+ reps) when fresh. There is no