W.O.D.

--

Play a new sport or

Try a new game or

Tackle you nemesis w.o.d.

"Don't fear failure so much that you refuse to try new things. The saddest summary of a life contains three things, could have, might have, and should have."

~ Unknown

Simple Productivity

Be Decisive.

Putting off decisions or not making them cause guilt and stress.

Go with your gut and make that decision.

Dynamic Warmup

--

CFL Pushup Complex

Pose Running Drills

W.O.D.

--

800 Meter Run

4 Rounds

Ascending Breaks Of 1:00, 2:00: 3:00 Minutes

"You are never to old to set another goal 

or to dream another dream."

~ C.S. Lewis

Simple Productivity

Learn to say "No."

Click here to read an article on 8 essential strategies to saying "No."

Dynamic Warmup

--

PVC Dislocates 

PVC Circles

PVC Good Mornings 

KB Arm Bars

KB Heavy TGU

W.O.D.

--

25 KB Front Squats R/L

50 KB Swings

25 KB Squat Thrusters R/L

50 KB Swings 

1 Mile Run

"You have enemies? Good. That means you've stood up for something, sometime in your life."

~ Winston Churchill

Simple Productivity 

Pack lunches and snacks for the next day, the night before.

Dynamic Warmup

--

CFL Track Warmup

W.O.D.

--

10:00 Run (Cover as much distance as possible)

150 Situps

10:00 Run

"Putting the laughter back into manslaughter."

~ Unknown

Simple Productivity 

Can the Clutter

Simplify your living space.

Keep it clean, organized, and simple.

Dynamic Warmup

--

PVC Dislocates

PVC Circles

PVC Good Mornings

Inch Worms

Bridges

Cossack 

Strength and Power

--

Back Squat

3 x 5

Chinups

3 x Max

W.O.D.

--

50 DB Push Press (35m, 25f)

100 Situps

50 KB Heavy Swings (88m, 35f)

100 Situps

"Give a man a fish and you feed him for a day. 

Teach a man to fish and you feed him for a lifetime."

~ Chinese Proverbs

Simple Productivity 

Concentrate.

Think Things Through.

Dynamic Warmup

--

PVC Dislocates

DB Arm Bars

Trunk Twists

Bridges

Cossack

Strength and Power

--

Press

1RM

Push Press

Press 1RM x Max 

W.O.D.

--

100 Burpees

"Laziness may appear attractive, but work gives satisfaction."

~ Anne Frank

Simple Productivity

Attack something you may have been putting off.

Change the light bulbs, fix that screen door, whatever it may be!!

Stairs

Dynamic Warmup

--

PVC Dislocates

PVC CIrcles

PVC Good Mornings

CFL Pushup Complex

W.O.D.

--

"Stairs"

Stairs x 50

(Stadium, Art Museum, Manayunk, etc.)

"When you get that nice celebration coming into the dugout and you're getting your ass hammered by guys - there's no better feeling than to have that done."

~ Matt Stairs, After Beating LA in NLCS

Simple Productivity

Make a list.

Do your list.