10.1 - 10.7

What are you training for?

That is the lens we see every moment through.

In what ways are we trying to get better, to improve, to gain from the process we are involved in?

When we AREN’T asking this question - we are making the decision to disengage from our lives and give ‘CHANCE’ more control than it deserves.

Fuck chance.

We are in control of very few things in our lives, let’s not add to the list.

So the next time we are on our way to the gym, reading the daily workout, deciding what weight to put on the bar or what scale to use for pull-ups…let’s ask:

“What am I training for?”

Then map our behavior to that goal.

Monday


EMOM x 10min.
Odd: 200m Run
Even: 15 DB Bench Press
immediately into;
EMOM x 10min.
Odd: 15/12 Cal Bike
Even: 15 SDHP's 75/55


Max Effort on the Runs and Bike :)



Tuesday


Front Squat 3x10 (Last Week of the Cycle)


Metcon

10 Rounds

15 Wall Balls + 35 Double Unders

Wednesday

Teams of 2:

12min. AMRAP:
2000m Row

50 Weighted Sit Ups
Max Hang Cleans 115/75

REST 1 MINUTE


9min. AMRAP:
1000m Row

50 Weighted Sit Ups
Max Hang Cleans 135/95

REST 1 MINUTE


7min. AMRAP:
500m Row

50 Weighted Sit Ups
Max Hang Cleans 155/105

(You Should have 3/4/5 Min of work on the barbell. NO REST BETWEEN SECTIONS ONE PERSON WORKS AT A TIME)


Thursday

Push Press

Build Up to a heavy single (This is the beginning a short push press cycle aimed at building some lean muscle and strength!)

Metcon

10-8-6-4-2 Sandbag over Shoulder

50m Farmers Carry after each set


Friday

UNBTN JACKIE

For Time
30 Cal Bike

60 OHS 45/35

30 TTB
We will be retesting this in 8 Weeks.

SPRINT on the bike and OHS needs to be done in 2 sets no more.

Every 3 Min x 5 Rounds

Front Rack Lunges (Front foot Elevated) x 5

Each LegRomanian Deadlifts x 12


Saturday

Partner WOD


Minutes 1-6:

Odd: 20 Push Jerks  115/75
Even: Max Reps, Pull-Ups
Minutes 7-12:
Odd: 20 SDHP's 115/75
Even: Max Cals,  Assault Bike
Minutes 13-18:
Odd: 20 Push Jerks  115/75
Even: Max Reps, Pull-Ups
Minutes 18-24:
Odd: 20 SDHP's 115/75

Even: Max Cals,  Assault Bike


Sunday

Double Tabata (40sec work x 20sec rest x 4 rounds)

station 1.) Ground to Overhead (45/25)
station 2.) Bike for Cals
station 3.) Sit ups
station 4.) Double Unders
station 5.) Row for Cals