Strength and Power

--

Back Squat 1RM

W.O.D.

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AMRAP 12:00

Push Presses x 12 @ 65f, 95m

Atomic Situps x 9

Pushups x 6

"Man is harder than iron, stronger than stone and more fragile than a rose."

~ Turkish Proverb

LifeStyle Tip

Omelet Muffins

Mark Sisson knows we all can't sit down to enjoy breakfast everyday. So he is delivering us a recipe for the Omelet Muffin?? Who's gonna give this a try??

W.O.D.

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Five Rounds of:

Burpees x 30

KB Heavy Swings x 30

Air Squats x 30

"What doesn't kill you, makes you stronger."

~ Unknown

LifeStyle Tip

Make your mark on the world.

If it were easy, everybody would do it.

With time, patience, and plenty of failure along the way,

you can learn and persevere from life's challenges

W.O.D.

--

5K

"Be an opener of doors for such as come after thee."

~ Ralph Waldo Emerson

LifeStyle Tip

Do as you say

It's easy to tell your kids, friends, and clients to do things.

Don't just talk the talk, walk the walk.

W.O.D.

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5 Pushups

10 Situps

15 Squats

AMRAP 15:00

"Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength."

~ Unknown

LifeStyle Tip

Turn off the TV

Take the TV out of your bedroom,

turn off the tv during diner,

and multi-task when you are watching.

W.O.D.

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400 Meter Run

21 Wall Balls

21 Swings

400 Meter Run

15 Wall Balls

15 Swings

400 Meter Run

9 Walls Balls

9 Swings

"Dream as if you'll live forever, live as if you'll die today."

~ James Dean

LifeStyle Tip

Be realistic about change

Make small changes and take one step at a

time until find what you were looking for

Strength and Power

--

Chinups

3 x Max Holds

W.O.D.

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21-15-9

Swings

Squat Thrusters

Burpees

"Excellence is not a skill. It is an attitude."

~ Ralph Marston

LifeStyle Tip

Focus on Motivation

What’s your motivation for pursuing the goal or habit? How will you sustain the motivation when you struggle? Have very strong motivations for doing something, and write them down. Commit publicly. When things get tough, remind yourself of your motivation. Focus on it. It’ll pull you along — that’s more powerful than trying to focus on the push of discipline.

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