1-mile run
50 Sit-ups
50 Body Saw
50 V-up
1-mile Run
100 BB Curlz
*Every Break do 20 Band Tri-Push Downs
– Attach band to pull-up bard for a standing tri-cep extension
– Score is how many rounds it takes to complete
“One of the most difficult things to give away is kindness. It usually comes back to you.”
EMOM x 8min
Min 1: 5 Beat Swing + 3-5 Pull-ups (strict)
Min 2: 3-5 Kip Knee Elbows
Pull-ups:
Opt1: 3-5 Band Assist or Regular @ Body Weight
Opt2: Weighted with DB between legs
Min 1: Row – Easy 18-20 s/m
Min 2: Row – Easy 20-22 s/m
Min 3: Row – Med 22-24 s/m
Min 4: Row – Med 26-28 s/m
Min 5: Row – Hard 28+ s/m (:30s only)
Min 6: Row – Easy 22 s/m
Min 7: Row – Easy 18 s/m
Rest
Max Effort 2k Row
Reference:
1:45/500m = 7:00
2:00/500m = 8:00
2:30/500m = 10:00
Strategy:
– Start – 10 Hard Pulls
– First 500 Meters @ Desired Split Time
– Middle 1000 Meters @ Split Time +2 Seconds
– Next 400 Meters @ Split Time -5 Seconds
– Last 100 Meters @ All Out Sprint
10-8-6-4-2-4-6-8-10
Alternating V-ups +
Hollow Hold Seconds
Meet by the flagpole at the East River Track.
Max Effort 1-Mile Run
“Never confuse movement, with action.” – Ernest Hemingway
Clean + Jerk
2-2-2-2-2
– 8min Cap
– WOD Prep focused. Don’t go crazy here
– Build to Heavier than workout weight.
10 Rounds For Time:
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
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13min cap.
-Spend a little time building to above WOD weight.
– Clean Jerk should be light enough to go Unbroken for 5 when fresh.
“Never confuse movement, with action.” – Ernest Hemingway
EMOM x 6min
Min 1: 5 Beat Swing + 3-5 Pull-ups (strict)
Min 2: 3-5 Kip Knee Elbows
Pull-ups:
Opt1: 3-5 Band Assist or Regular @ Body Weight
Opt2: Weighted with DB between legs
– Push down on the bar and engage core and lats for controlled Beat ‘kip’ swings
– Come off and reset for the strict Pull-ups
– Knees to elbows use large kips and really push-down on the bar to ring eye to bar level.
Build to Heavy 3 in 15min
– Should not take long. Small muscles. Don’t take too many sets to build as this will fatigue your shoulders.
– Build and rest before that big set and walk.
“Plush”
4 RNDs
3 Wall Walks
6 Dips
9 Row cals
12 V-ups
– Band Assist Dip or Bench Dips
“Leadership is not about being in charge. Leadership is about taking care of those in your charge.”
– Simon Sinek
Find 3 RM in 15min
– This is not the workout for volume of sets and reps.
-Build slow and steady, hit your 3 and leave it.
– Hit it once and walk away.
– Good Reps Only. Only count the clean set, not the ugly set if there is one.
For Time:
150 Wall-Ball Shots, 20# / 14#
DAILY MINDSET
“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” – Steven Hawking
One of the largest dangers in life is a closed mind.
Yet, very, very few, close on purpose.
We often don’t even realize it’s happening, until it’s too late.
It’s how our mind operates by default. When we think we have the answer, we stop looking for the solution. We not only stop seeking it out, but we no longer are even aware of the next idea, the next thought, as it passes us by. We blind ourselves.
It is not a plea to discount what we have learned. Cherish what we have learned! But instead, value the one thing we truly have – the willingness, to learn. That we have, in full. The willingness to listen to the next path, the next way. The willingness to stare, nakedly, at our weaknesses and address them. The willingness, to always be a student.
As Socrates said, “All I know, is that I know nothing.”
– From the Rack
– 12min to Find.
– Singles all the way up.
With a partner for time:
20 Push Jerks 95/65
60 Wall Balls 20/14
125 Double Unders
15 Push Jerks 135/95
45 Wall Balls
100 Double Unders
10 Push Jerks 155/105
30 Wall Balls
75 Double Unders
5 Push Jerks 185/125
15 Wall Balls
50 Double Unders
Split work however you’d like.
20 min time cap.
“Don’t bunt. Aim out of the ballpark.”
– David Oglivy
– Build each set for 5 sets to find a heavy 5.
– Cap 12min.
EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees
– Everyone will work for at least 10 minutes.
– If you fail a round before 10 minutes, rest for the next minute then drop the reps to 4-4-4 and continue until minute 10.
– Jumping Pull-ups to Scale. Find a bar situation that intersects forearms when arms are above your head.
“You’ll miss the best things if you keep your eyes shut”
– Dr. Suess
“Essex”
AMRAP 18 min
Buy-in: 2,000m Row
2 Power Snatch
4 OHS
8 Box Jumps
115/85, 95/65, 75/55
– Weight should be that you can go Unbroken on all.
– 18m includes the 2K row.
– AMRAP after your row.
“Grow through your mistakes, and know that if you are patient redemption will find you”
-Zaan
Max set of Unbroken Push-ups.
– This is the first score in the 2min test.
– See below
2 Scores here:
1. Max Unbroken Push-ups
2. Max in 2 minutes
– At 3,2,1 GO – 2 minutes start and athletes begin push-ups.
– After completing a large unbroken set, the clock keeps going until 2min is complete. Athletes continue to get as many push-ups in the remaining 2 minuts.
2-3-4-5-6-5-4-3-2
Push-Press
– Build to heavy 6 Push-press coming from the floor.
– Deload / Drop sets after 6 back down to 2 reps
“Tug-o-war”
21-15-9
Lawnmower Row – DB/KB (each)
Ring Dips – Strict/ Kipping / Band Assist
Ring Rows
50/35
– Both arms do equal work on this Pull/Push combo. 21/21, 15/15, 9/9
– Can Kip the Dip
– Use Bench dips to scale
50 Barbell Curls
Every Break = 50 Bicycles
– Score is how many rounds it takes to complete.
– Less rounds the better.
