G E T W H A T Y O U G I V E
We can be heard saying things like, “having a tough day? …just get in the door… lacking motivation? No worries , just get your butt in the UNBTN doorway and the atmosphere will handle the rest.” We believe this because we have seen it happen. We believe it because it has worked for us.
That’s great except we can’t ALWAYS MAKE A WITHDRAWAL.
We’ve got to make some deposits as well.
There have to be times where we get in the UNBTN door and WE BRING THE ATMOSPHERE TO A BETTER PLACE…FOR THE BENEFIT OF THOSE AROUND US
This finds its way into the gym in ways big and small… Help a new member find their way around. Tell your gym buddy you’ll try and go unbroken on the wall balls if they do too. It shows up as a willingness to laugh during the toughest workout that week and high five a coach as you walk on rubber legs toward your car grinning from ear to ear as you begin your day.
Make UNBTN a product of your energy and let yourself be a product of the collective energy of the entire UNBTN community.
Quote of the Week: “For the strength of the Pack is the Wolf, and the strength of the Wolf is the Pack.”
―Rudyard Kipling,The Jungle Book
Weekly Challenge - The very next time you come to the gym, do something to CONTRIBUTE to the atmosphere in UNBTN.
Each WOD has a 10min. Time CAP. Split the groups up in any order. (2min. rest between sections)
15 OHS 95/65
20 Bench Press 135/75
50 Burpee Box Jumps
Add all of your times together for the score. Ex.) 7:45+7:15+8:00= 23min.
week 3 3x10 increase
20 on 10 off x 8 rounds. Stay at each station for the entire 4min. Then switch. No REST between movements.
Tabata Hang Power Clean
Tabata Front Squat
Tabata Shoulder To Overhead
(95/65 is RX Today so get ya reps in!)
15min. Running clock...
5 Reps at 40%
5 Reps at 50%
3 Reps at 60%
3 Reps at 70%
2 Reps at 75%
Max Singles at 80% in remaining time.
*BE AN ATHLETE TODAY MOVE SOME WEIGHT*
*Once the clock starts, you just start moving through at your own pace. Keep your form solid, and lets share bars.
Once you get to that heavy single take your time. We are looking for quality reps with heavier weights. Use last weeks heavy single for percentages.
12/9 Cal Assault Bike Sprint
8 DB Snatch (50/35)
Max Burpees in remaining time
Rest 1min. x 5 Rounds
*Score is Burpees only
5x5 Strict Press
After each *WORKING SET* 20 Russian Twist w/ Med Ball
15 Minute AMRAP
50 Double Unders
12 DB Power Cleans
20/15 Cal Row
100m Farmers Carry
Every 3:00 for 5 Rounds
5 Back Rack Lunges ea/ Leg
(Use 60% of the 10Rep Last week)
Min 1) 200m Run
Min 2) 10 Strict Chin Up
Min 3) 20 Weighted Sit ups
Min 4) :45 sec Double KB Front Rack Hold
"A Chipper" Teams of 2:
65 Cal Row
65 HSPU/ Hand Release
65 Deadlifts 185/125
65 Box Jump Overs 30/24
65 Deadlifts 185/125
65 HSPU/ HRPU
65 Cal Row
Time cap: 35 minutes
(If you know just by looking at this, that you're not going to finish, then cut the reps to 50)
Every 6min. x 5 rounds:
15/12 Cal Bike
15/12 Cal Row
10 Hand release Push-ups
10 SDHP's 95/65
Try to finish each round as fast as possible and rest the remainder of the time.