10.22 - 10.28

R E S I L I E N C E

Maybe you’ve been busy with work…the kids?

Whatever the obstacle is, chances are you’re giving it too much power over your actions. If we can stay in touch with our goal, the number of obstacles that can prevent us from succeeding is greatly reduced.

Just decide.

Decide what it is you want and then proceed on the path, EXPECT delays, obstacles, set-backs and just plain lack of energy to pop up time and time again on your way toward the goal.

All there is to do when met with these hindrances is reconnect with the goal.

“What did I come to do? Check. Let’s Get to it.”

Monday


5 rounds (30min Cap)

5 Heavy Bench Press (same weight across)

20 Calorie Sprint Row or Bike

Rest 3 min between rounds


10 Min AMRAP for Quality

5 Strict Pull Up

5 HSPU

*scale is kipping*




Tuesday 


6x3 Back Squat w/ 1 sec Pause in Bottom


Metcon

2000/1600m Row For Time

*EMOM Death By Thrusters*

95/65lbs

(Start on rower)



Wednesday


Every 6 Min For 5 Rounds

400m Run

15 TTB

1 round of DT



Thursday 


Push Press 

75% x 5

85% x 3

95% x Max Reps


15 min AMRAP

200m Farmer’s Carry

20 x Barbell Curl (Empty Bar)

5 each arm DB Push Press (5 Right, then 5 Left)

Friday


Every 3 min for 5 Rounds

10 Back Rack Lunges + 

10 RDL (don’t touch floor)


10 min AMRAP

50-40-30-20-10

DU

Sit up


With remaining time, max rounds of

10 Russian Swings 

10 Air Squats



Saturday 

Partner 


8 min AMRAP

30 cal Row

20 Power snatch


At 10 min mark

8 min amrap 

20 cal Row

30 OHS 


At the 20 min Mark

8 AMRAP

30 Push Ups

20 Power Cleans


At the 30 min Mark

8 AMRAP

20 Burpees

30 Front Squats





Sunday


EMOM x35

A. 15/12 Row

B. 20 KBS

C. 200m Run

D. 20 Sit ups

E. 12/10 Bike

F. 50 Double Unders

G. Rest