Stamina

Strength and Power

--

Press

Work to a max set of 3

W.O.D.

--

100 Sumo Deadlift High Pulls

"Only one who devotes himself to a cause with his whole strength and soul can be a true master. For this reason mastery demands all of a person."

~ Albert Einstein

LifeStyle Tip

Become a Master.

1. First, you must learn it by reading or listening to others

who know how to do it, but most especially by doing.

2. Then do some more. At this point, you’ll start to understand

it, but you’ll suck. This stage could take months.

3. Do some more. After a couple of years, you’ll get good at it.
4. Do some more. If you learn from mistakes, and aren’t afraid to make mistakes in the first place, you’ll go from good to great.

~ Courtesy of Zen Habits

POWER

W.O.D.

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1 Mile Uphill Downhill Run

50 Push Presses

1 Mile Uphill Downhill Run

"If you do not conquer self, you will be conquered by self."

~ Napoleon Hill

LifeStyle Tip

New Role Models

If you are trying to change old habits and create new healthy ones it can sometimes be hard to do it all alone. Find people that are going through the same experiences and share your thoughts with them. Join a community group or participate in. Sound familiar?

Strength

Strength and Power

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Deadlift

Work to Max Set of 3

W.O.D.

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"Fran"

21-15-9

Squat Thrusters

Pullups

"Winners compare their achievements with their goals, while losers compare their achievements with those of other people."

~ Nido Qubein

LifeStyle Tip

Accepting your limitations produces new hope

for our realistically appraised capacities.

Strength and Power

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Bench Press x 5 > Maximum Chinup Holds

3 Rounds

W.O.D.

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10 Swings

10 Yard Bear Crawls

10 Rounds

Persevernace, n.

A lowly virtue whereby mediocrity achieves an inglorious success.

LifeStyle Tip

NEVER GIVE UP!!

Strength and Power

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Front Squat

3 x 5

W.O.D.

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50 Walking Lunges (R/L=1)

50 Situps

3 Rounds

"Opposition is a natural part of life. Just as we develop our physical muscles through overcoming opposition - such as lifting weights - we develop our character muscles by overcoming challenges and adversity."

~ Stephen Covey

LifeStyle Tip

Drill your fundamentals.

Go back to the basics of whatever you do and refine your skills.

Listening to Coach Burgener all Weekend

It's a Philly VS NYC Weekend.