Listening to Coach Burgener all Weekend

It's a Philly VS NYC Weekend.

Strength and Power

--

Deadlift

3 x 5

Heavy Swings x 50

Feet Elevated Pushups x 50

W.O.D.

--

Hill Sprints

7 Rounds

"I have prepared for this my whole life."

~ Cliff Lee

LifeStyle Tip

Family Fitness

10 easy ways to get fit with your family:

1. Throw, kick, hit a ball around

2. Play tag

3. Dance, dance, dance

4. Jump rope

5. Set up an obstacle course

6. Bike rides

7. Pull your little ones wagon

8. Skate

9. Ski

10. Swim

~ Courtesy of Zen Habits

W.O.D.

--

5K

"Carpe Diem."

~ Horace

LifeStyle Tip

Hire an experienced coach.

Coaches can really put you on the right path.

Be open minded and willing to learn.

And whether its etiquette, business, fitness, etc. there is a coach for it

Strength and Power

--

Chinups x 50

Team W.O.D.

--

Each Team Performs:

100 Burpees

200 Situps

300 Squats

200 Swings

100 Pushups

"I shall tell you a great secret my friend.

Do not wait for the last judgement, it takes place every day."

~ Albert Camus

LifeStyle Tip

Make a Bucket List.

Strength and Power

--

Bench Press

3 x Max @ 60% of 1RM

50 Pushups (any style)

W.O.D.

--

Tabata Swings

Tabata Burpees

"Without some goals and some efforts to reach it, no man can live."

~ John Dewey

LifeStyle Tip

Schedule Fun.

It is very important to plan to achieve goals, hit deadlines, etc.

It is also important to schedule fun, recharge times, whatever it may be,

don't forget life is not all business.

Strength and Power

--

Back Squat

3 x 5

DB Reverse Lunges

3 x 8 - 12

W.O.D.

--

15 Squats

5 Jump Squats

7 Rounds

"Visionary people face the same problems everyone else faces; but rather than paralyzed by their problems, visionaries immediately commit themselves to finding a solution."

~ Bill Hybels

LifeStyle Tip

It's not about the benjamins.