W.O.D.

--

3 Large Hill Runs (.50 mile each)

"Always bear in mind that your own resolution to succeed is

more important than any other one thing."

~ Abraham Lincoln

LifeStyle Tip

"Just do it."

I know it sounds cheesy but its a great slogan.

Take today to do all the things you have been putting off.

Then continue to do them, you will see your life get easier.

W.O.D.

--

"Lynne"

5 Rounds of Max Rep:

Body Weight Bench Press

Pullups

"May you grow up to be righteous, may you grow up to be true.

May you always know the truth and see the lights surrounding you.

May you always be courageous, stand upright and be strong.

May you stay forever young."

~ Bob Dylan

LifeStyle Tip

New Behavior, New Outcome

Try executing a new behavior rather than playing out old your negative actions.

If consistent it's only a short time till you start seeing new positive outcomes.

Strength and Power

--

Back Squat

3 x 5

DB Bulgarian Split Squat

2 x 8 - 12 R/L

W.O.D.

--

10 Air Squats

15 Swings

10 Rounds

"If you want your dreams to come true, don't sleep."

~ Yiddish Proverb

LifeStyle Tip

It's Monday. Use today to setup your whole week.

Plan, organize, and structure a goal oriented week plan.

Strength and Power

--

Press

3 x 5

Weighted Pushups

Work up to a Max Set of 3 - 5

W.O.D.

--

50 Squat Thrusters (135m, 65f)

Rest till Recovery

KB Side Bends

3 x 10 - 13 (R/L)

"I believe that I was lucky to have suffered. Some people don't realize that in suffering there is great potential, because if you are deprived for any reason.. politically, financially, socially or otherwise.. and if you set your mind in the right direction, you will find that the only way to survive is for you to excel."

~ Talal Abu-Ghazaleh

LifeStyle Tip

New Rules for Women's Lifting

1. Heavy lifting promotes strength not size.

3. Heavy lifting decreases injuries.

4. Heavy lifting increases bone density.

2. Heavy lifting does not cause you to bulk up, your shit diet does.

3. Muscle bulk comes from high volume workouts.

4. Find a trainer who knows what their talking about.

If their talking about magical "toning" exercises, prescribing diets that make little sense to you, actually ask you what you want to do, and/or talk in circles find someone who has a clue.

Anna's Journey to a Healthy Life Begins.....

Strength and Power

--

Deadlift

1 x 5

DB Setups

2 x 8 - 12 (R&L both count as one)

W.O.D.

--

30 Burpees in 1:30

If you fail add :15 each time till you complete the task

Rest as needed then perform

200 Situps

"You are what you eat."

~ Unknown

LifeStyle Tip

Learn and play a new sport.

URBN Lunges

W.O.D.

--

Uphill 5K.

"We all die.

The goal isn't to live forever.

the goal is to create something that will."

~ Chuck Palahniuk

LifeStyle Tip

Lifetime Achievement

Ask yourself "If I died today, what would I be remembered for?"

You can change that, starting NOW.

Strength and Power

--

Bench Press

3 x 5

Weighted Pullups

Max Set of 3 - 5

W.O.D.

--

Hill Sprint

50 Squats

3 Rounds

"A goal is dream with a deadline."

~ Napoleon Hill

LifeStyle Tip

Check out liftSTRONG

All proceeds go to the Leukemia and Lymphoma Society