11.12 - 11.18

The value of our mind set is immeasurable.

The lens with which we view our world, our selves, shapes our reality.

This week use your training to mold the ways in which you see yourself:

See when you push passed your perceived limits.

Watch as you place the desire to be comfortable over the urge to be better.

Become AWARE of these moments as CHOICES you are making. Then you have the power to MAKE A BETTER DECISION.

“If you change the way you look at things, the things you look at change.”

-Wayne Dyer

Monday
5 rounds
Bench x 6 reps (heavy)
40 Double Unders

Rest 2min between rounds 

Metcon
100 pull ups for time
Every min that passes 5 DB Thrusters
*Start with Thrusters*

Tuesday
Full speed squat 5x5 @70%

3 rounds 
10 Front Squats 155/105
20 toes to rings


Wednesday
EMOM 20
Odd: 20/15 calorie Row
Even: 3 Touch &Go Deadlifts

Accessory
10 EMOM
Odd: Max Russian Swings
Even: 45 sec plank


Thursday 
5x8 Seated Z press
Super set 20 hammer curls
Rest 2min

15 min AMRAP
4/4 Hang Clean Jerk
8 V-ups
8 Burpees




Friday 
5 rounds
Split Squats x8 reps (build off last week)

Metcon
10 min EMOM
5 sand bag over the shoulder
20 air squats 

*same minute*



Saturday 

35min CAP

1 Round for time:

50/35 Cal Row
40 Burpees
30/20 Cal Assault Bike
20 Snatches 135/95

Rest 3min. and repeat 4 times

Round 1) Power Snatch
Round 2) OHS
Round 3) Power Snatch
Round 4) OHS

Sunday

3 Rounds:
100 Double Unders
100m Farmer Carry 
100 Russian Twists w/ light Med ball or plate
1 Mile Run