0:00 - 10:00
1 Mile Run
Max Clean and Jerks (135/95)
10:00 - 13:00
13:00 - 20:00
800 Meter Run
Max Power Snatches (115/80)
20:00 - 23:00
23:00 - 27:00
400 Meter Run
Max Thrusters (95/65) #WOD #adderall #run #cleanandjerks #powersnatches #thrusters
10 Rounds of "Cindy"
50/35 Calorie Row
30 Power Snatches (115/85)
1 Round of "Cindy":
15 Air Squats # DAILY MINDSET
**“When doing your risk analysis, how to you measure the risk of doing nothing?”**
There will always be a reason to wait. Always a reason to push to tomorrow. To await that “right moment”. This is a pitfall we’ve all found ourselves in… we wait for perfect.
The greatest risk in life is the one we nev
1 Minute Toes to Bar
1 Minute Power Snatches (75/55)
1 Minute Thrusters (75/55)
1 Minute Calorie Bike
Rest 2 Minutes Between Rounds Notes: "Pain versus Discomfort"
There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.
Real pain is different.
Pain is when we are walking through the garage and step on a nail.
Pain is when we loose a limb.
Real pain, is
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85 Notes: “Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been
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.
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85) Notes: “Your obsessions become your possessions.” - Ed Mylett
The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.
But let’s try to define “to be obsessed” a little further. What it’s not defined by is "hours put in". That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders Notes: ## BARBELL
* Let’s use one barbell today unless overhead movements are drastically different from cleans
* Power Snatch or Overhead Squats will be the limiting factor
* Should be able to complete 20+ overhead squats when fresh
* Snatches likely singles within the workout
* Overhead squats and cleans ideally completed
"Leaps & Bounds"
Teams of 3
For Time (30 Minute Time Cap):
120 Power Snatches (75/55)
120 Box Jump Overs (24/20)
12 Rope Climbs 90 Power Snatches (95/65)
90 Box Jump Overs (24/20)
9 Rope Climbs 60 Power Snatches (115/80)
60 Box Jump Overs (24/20)
6 Rope Climbs 30 Power Snatches (135/95)
30 Box Jump Overs (24/20)
3 Rope Climbs Notes: ### GENERAL
* Workout is completed for time with a cap of 30 minutes
* One athlete workout at a time, breaking up reps how teams see
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups Notes: ### GENERAL DESCRIPTION
* Bar muscle-ups are the big movement on paper
* Athletes with goals of competing in the sport can complete bar muscle-ups or a progression
* Athletes with goals outside of the gym can complete 10 pull-ups or 5 strict pull-ups
* Should be able to complete 10+ reps unbroken when fresh on Power Snatch
* Within the