Prepare today!

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Wednesday 1/15/2020

“The future belongs to those who prepare for it today.” – Malcolm X

“There’s something intoxicating about planning for the future. It’s the dream-world.

Yet when it comes time to cross the bridge from planning to execution, many lose their way. And nothing materializes.

View preparation as two parts, equally theoretical and tangible action.
Without the thought behind, it’s wasted energy in multiple directions.
And without action to follow thought, it’s nothing but a pipe dream.

There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. Are we going to react to tomorrow, or are we going to respond to today?”

Strength- Every 2:00 x 4

  • 1 pausing push press + 1 push press + 1 pausing push press + 1 push press

  • 60-65-70% of 1 RM Jerk

WOD- Every 4:00 x 5 Rounds

  • 20/15 Cal Row

  • 40 DU

  • 7 Front Squats (205/145)

Push pull

Fun little gymnasty strength work today!

“Pursue one great decisive aim with force and determination.”- Carl Von Karlswich

Strength- 0:00-5:00

  • 3 Strict HSPU

  • 5 Strict T2b

    5:00-10:00

  • 1 Wallwalk

  • 3 Strict Pull ups

  • 3 Bar MU

    10:00-15:00

  • 5 Ring Dips

  • 5 Ring Rows

WOD- For Time

3 rounds

  • 12 Lateral Burpees

  • 21 pull ups

    -right into

3 Rounds

  • 12 Power Snatch (75/55)

  • 21/15 Cal Row

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New week

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Well… this weekend absolutely flew by! Back at it on this fine Monday! We have a TON of pistol progressions, if you’re unsure of which modification will work for you just ask a coach!

Strength - Every 2:00 x 5

  • 3 Power Cleans + 1 Jerk

  • begin at 65% of 1RM C&J and build

WOD- 3 RFT

  • 20 alt. Pistols

  • 10 Power Cleans (155/105)

  • 20 Box Jump Overs (24/20)

  • 10 Push Jerks