“progress takes place outside the comfort zone.”
Part A:
10min EMOM
2 power cleans @ 75%
Part B:
4 rounds for time
400m run
3 power cleans (135/95 MRX 115/85)
3 Front squats
3 push jerks
Monster mash:
Part B
-rest 5 min-
5 rounds
5 hang power snatches (115/85)
10 over head squats
30 double unders
-rest 5 min-
4 rounds
5 DL (225/155)
10 lateral burpee over bar
10 DL
15 pull ups
15 DL
20 push ups
“Tough times don’t last , tough people do.”
Part A:
Snatch
build to heavy single for the day
Part B:
14 min AMRAP:
2 rope climbs
4 burpee box jumps (30/24)
8 dumbbell snatches (50/35)
“the only person you are destine to become is the person you decide to be.”
“Franken Fran”
21-18-15-9-3
thrusters (115/85)
pull-ups
* 15:00 min time cap
“Opportunities will flood your life once you declare to dissolve your doubts.”
Part A:
bench press
on the 1:30 x 6 sets
3 reps @ 75-80% of 1 RM
Part B:
For time
800m row
80 sit ups
500m row
50 pushups
300m row
30 toes to bar
*20 min time cap
“Situations bend in your favor when they see you marching ahead inspite of mountains trying to hold you back.”
Part A:
in 12 mins
build to heavy clean + jerk for the day
Part B:
10-9-8-7-6-5-4-3-2-1
deadlifts (225/155)
dumbbell hang power cleans (50/35)
handstand pushups
*20 minute time cap
“Never surrender until the challenge turns you into a champion.”
3 rounds for total reps :
1 min chest to bar pullups
1 min overhead squats
1 min double unders
1 min power snatches
1 min bar facing burpees
1 min rest
* barbell 75/55
“once you stop giving excuses you start getting results.”
Partner workout
20 min AMRAP:
8 Dumbell snatches (Arm 1 50/35)
8 over head walking lunges (Arm 1 )
8 dumbell snatches (Arm 2 )
8 over head walking lunges (Arm 2)
*1 person works at a time, partner A must complete whole round before partner B begins.
“We love being mentally strong , but we hate situations that allow us to put our mental strength to good use.”
5 rounds for time:
5 burpee box jump over (30/24)
1 clean + Jerk (225/155 MRX 135/95)
*add 1 clean + jerk after each round
*time cap 10 minutes
monster mash is:
WOD of day
-rest 5 min-
1 mile run
then……
4 rounds
10 deadlifts (115/85)
10 overhead squats
10 power snatches
then……
1000m row
-rest 5 min-
50 wallballs (20/14)
50 pull-ups
50 pushups
150m sled push (5x45s/4×45)
“The magic you choose to see is the magic you receive.”
Part A:
“Grace”
30 clean + Jerks for time
Part B:
“Annie”
50-40-30-20-10
Double unders
Sit ups
“You don’t need more time , you need more focus.”
Part A:
thruster
10mins to find heavy single
Part B:
5 rounds for time:
5 thrusters (115/85 MRX 95/65)
10 KB swings (53/35)
15 pull-ups
