Strength
Power Snatch
Build to A Heavy Power Snatch
5 sets of on the 2:00
5 - 4 - 3 - 2 - 1
Power Snatch
*Score = Sum Total Load
WOD
"CLIMBING & CLIMBING"
For Time:
2-4-6-8-10:
Power Snatches 135#/95#
After Each Round:
400 Meter Row
2 Rope Climbs
WOD
"TURF & TURF”
In Teams of 2:
[On the 0:00]
3 Rounds:
200 Meter Run (Partners MUST Run Together)
40 Wall Balls 20#/14# (Partition However)
[On the 9:00]
3 Rounds:
200 Meter Run (Partners MUST Run Together)
30 Pull Ups (Partition However)
[On the 18:00]
3 Rounds:
200 Meter Run (Partners MUST Run Together)
20 Burpees (Partition However)
*Sum Total Of 3 Times
9 Minute Cap For 3 Rounds
If Capped Put 9:00 As Score For That Round
## DAILY MINDSET
**“What you resist, persists”. **
What would you think about if I told you to *not* think of a pink giraffe?
The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what not to do. We need to flip the script, and focus on what *to do*.
Turn “don’t slow down” into “I can hold this pace”.
Turn “don’t mess this up” into “focus on a clean jumpshot”.
If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.
WOD
"CANNOLI"
Buy-In:
50/35 Calorie Assault Bike
3 Rounds:
15 Deadlifts 185#/135#
30 Double Unders
15 Hand Release Push Ups (Rx+ Kipping Handstand Push Ups)
30 Double Unders
Cash-Out:
50/35 Calorie Assault Bike
## DAILY MINDSET
**“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” - Reba McEntire**
Three themes to take into our day.
To have a “wishbone”: Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies.
To have a “backbone”: The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.
To have a “funny bone”: We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.
Strength
BENCH PRESS PYRAMID
10-5-3-1-1-1-3-5-10
*Score = Total Load
WOD
"SMOKY MOUNTAIN"
AMRAP 10:
1 Rope Climb (15')
10 Air Squats
1 Rope Climb (15')
20 Air Squats
1 Rope Climbs
30 Air Squats
...
[Add 10 Air Squat Per Round]
*Score = Total Reps
Example: If an athlete makes it through 50 Air Squats, 1 Rope Climb, and 10 of the 60 Air Squats their score would be 166 Reps
## DAILY MINDSET
**“Trade your expectation for appreciation, and the world changes around you” - Tony Robbins**
Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.
In a world where comforts are the "norm", we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice.
As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.
