Strength
Power Clean + Push Jerk
Every Minute (10:00)
5 Power Clean and Push Jerks (+15lbs total from Wk1)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
"Tear off the Roof"
5 Rounds For Time:
10 Shuttle Runs
15/12 Calorie Air Bike
25ft Handstand Walk (Or Scale to 2 Wall Walks)
** Each shuttle run is 25 feet down + 25 feet back (50 feet total)
Strength
Bench Press
5 sets x 3 Bench Press @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Eiffel Tower"
5 sets For Time:
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
-rest 1:1 between sets-
* Each shuttle run is 25 feet down + 25 feet back (50 feet total)
**Handstand Walks = Rx+ Wall Walks = Rx
Strength
5 Back Squat x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Honeycrisp"
15:00 AMRAP
10 Toes to Bar
25ft Handstand Walk (Or 3 Wall Walks)
10 Hang Power Cleans 95#/65#
*every 5ft = 1 rep. Handstand walks are Rx+
WOD
"WALKING ON SUNSHINE"
5 Rounds
AMRAP 4:
30/21 Calorie Row
21 Kettlebell Swings 55#/35#
Max Wall Walks (Rx+ = Max Distance Handstand Walk)
Rest 4 Minutes Between
* Score Is Total Reps for All 5 Rounds (1 Rep = 1 Wall Walk or 5ft of handstand walk)
## DAILY MINDSET
**“Adversity causes some to break. For others, it breaks records.”**
Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.
But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.
That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.
Adversity is not in the way to greatness.
Adversity is the way the way to greatness.
This is the championship mindset.
