9.24 - 9.30

HOW YOU DO ANYTHING IS HOW YOU DO EVERYTHING

If my car is a mess there’s a pretty good chance that my career could use some extra attention as well. When my diet is off the rails i’ll bet my training hasn’t been completely on point either.

Training is a LIFESTYLE thing. It should be PART OF MY DAY.

So if I’m hitting my errand checklist involving laundry and recycling, chances are I will make the gym that night.

We often preach “consistency is king.”

Consistency in ALL THINGS is king. Just execute. Just do the things you need to do.

And when you don’t….do the thing you need to do next and get back on track.

Monday


Metcon (Time)

4 Sets:

10 Bench Press (Climbing)

immediately into;

300m row for time

-Rest 2min. After Each Round-


*Those 300s need to be HARD. Put your fastest time in for your score*


Metcon


For Time:

100 DB Power Cleans off Plates 50/35

*5 Burpees EMOM

*Start with Burpees




Tuesday


Week 4 


Front Squat

3x10 build off last few weeks & REMEMBER 1 Week LEFT!!!


EMOM x 18min.

Min. 1) 5 Thrusters (Climbing in weight)

Min. 2) 15 Toes-To-Bar/ Weighted Sit ups

Min. 3) 15/12 Cal Assault Bike



Wednesday 


Every 4 Min x 4 Rounds

400m Run

21 Russian Swings

Max Pull Ups


Rest 1 Min Between Rounds


Cash Out

800m Single Arm Farmers Carry

*Switch Arms as needed*




Thursday


Every 3 Minutes x 5 Rounds

5 Strict Press

1 Min Plank on Forearms 


Metcon

EMOM 10

10 Curls

5 Push up

10 Strict Press

5 Push Up


*ALL DONE WITH EMPTY BAR*


Friday


Power Clean 

Every 2min. x 10 Rounds:

10/7 Cal Assault Bike

2 Power Cleans (Climbing)


Metcon 

10min. AMRAP:

8 Toes-To-Bar

10 Front Rack Lunges 115/75



Saturday


Partner Wod 

35 Min Cap

In Teams of 2:


2 Rounds:

50 Cal Assault Bike

50 Pull-Ups


immediately into:


2 Rounds:

50 Alt. DB Snatches 50/35

100 Double Unders


immediately into:


2 Rounds:

50 DB Front Squats 50/35

50 Burpees




Sunday


Every 6min. x 4 Rounds

500m Row

400m Run

25 Double Unders

25 Russian KB Swings 70/53


* Try and keep score today! Score is your slowest Round*