"Tummy Time" 15-12-9-12-15: Toes to Bar Deadlifts (205) Lateral Barbell Burpees #WOD #tummytime #toestobar #deadlifts #lateralbarbellburpees

"Frank the Tank" AMRAP 5: Buy-In: 50 Wallballs 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35 Wallballs 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 20 Wallballs 6 Deadlifts (275/185) 6 Lateral Barbell Burpees # DAILY MINDSET **“The carpenter doesn’t show up to the job with a single hammer, and a single nail.”** To be successful, we need to think of ourselves as a toolbox. A vast ar

"Hangnail" AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Assault Bike 20 Lateral Barbell Burpees 15 Deadlifts (245/165) # DAILY MINDSET **“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci** Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight. Before it was invented… talk about a nightmarish idea. The thought of hurling ourselves into the air, like a bird, wit

Snatch Complex Build to Heavy Complex: 1 Power Snatch 1 Overhead Squat 1 Squat Snatch "Rocket Power" For Time: 21 Lateral Barbell Burpees 21 Power Snatches (115/85) 15 Lateral Barbell Burpees 15 Overhead Squats (115/85) 9 Lateral Barbell Burpees 9 Squat Snatches (115/85) Notes: **“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” –Newton** Picture a giant flywheel. It’s at rest, and we are going to manually start it. To ge

“Rush Hour” On the 4:00 x 5 Rounds: 14/10 Calorie Assault Bike 10 Lateral Barbell Burpees 5 Power Snatches (135/95) Notes: “If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo From a man who is recognized as one of the greatest artists of all time. There’s the intoxicating myth in our society that there is such a thing as natural, born talent. An “anointed” factor that leads to such heights of achievement.

Pausing Front Squat Build to heavy set of 2 Hang Squat Clean Build to heavy single “Dirt Nap” 3 Rounds: 15 Hang Squat Cleans (115/80) 15 Lateral Barbell Burpees Notes: “A single death is a tragedy. A million deaths is a statistic.” - Joseph Stalin A morbid thought from the former dictator of the Soviet Union. There is truth behind this statement that we can relate to. As human beings, we do not relate to the many. We relate to the one. We simply cannot connect on

“Bubba Gump” 3 Rounds: 800 Meter Run 30 Deadlifts (155/105) 30 Lateral Barbell Burpees Notes: “Stay committed to your decisions, but stay flexible to your approach.” - Tony Robbins We can’t always see what is ahead on the windy road. We don’t know if there will be a rain storm, a massive oak tree blocking the road, or road construction. All of which causing a detour off the planned path. Direction without flexibility is a recipe for disaster. It’s not a matter of if

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

"Hangnail" AMRAP 16: 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

"Go Fish" For Time: 1,000 Meter Row Directly Into... 3 Rounds: 21 Deadlifts (135/95) 15 Lateral Barbell Burpees 9 Push Jerks (135/95) Notes: The push jerk is the focus of this two part workout. Athletes will build to a heavy triple from the rack in part one and choose a weight in part two that they are capable of completing 20+ unbroken repetitions when fresh. Looking to go no more than two sets within the workout. We’ll choose the weight based off the push jerk, whi