Wednesday Aug 22, 2018


Amanda

3 Rounds for time: 
10 Front Squats #185/#135
20 Chest- Bar Pullups
50 Double Unders
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Tuesday Aug 21, 2018


Heba

In a 4:00 Window: 3 Rounds: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks #95/#65
Time remaining, Max Calorie Row
Rest 4:00 Minutes 
In a 4:00 Window: 2 Rounds: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks #135/#95
Time remaining, Max Calorie Row
Rest 4:00 Minutes 
In a 4:00 Window1 Round: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks #155/#105
Time remaining, Max Calorie Row
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Monday Aug 20, 2018


Alyssa

Part 1. Alternating on the minute for 10:00 Minutes (5 Rounds)
Even Minutes: 12/9 Calories Bike
Odd Minutes: 12 Back Rack Barbell reverse lunges
We are looking to keep the loadings moderate. This should be more of a metabolic piece than an absolute strength piece, as we steadily integrate heavier loadings into these sessions. Each round, the reverse lunge weight increases.

Part 2. Back Squats: On the Minute for 12:00 Minutes (3 Rounds):
Minute #1 – 3 Reps @ 80% of 1RM
Minute #2 – 2 Reps @ 85% of 1RM
Minute #3 – 1 Rep @ 90% of 1RM
Minute #4 – Rest

After all three waves, complete: 1 Set of 7 @ 75% of 1RM
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Saturday Aug 18, 2018

BIG CONGRATULATIONS on your Wedding Day today guys!!!! 🙂 

Will & Laura


 Logan & Alyssa

OTM for 20:00 Minutes
Odd Minutes: 5 Thrusters #95/#65 + 5 Pullups + 5 Burpees
Even Minutes: Rest
**PENALTY: For every round that is slower than the previous one, add a 400m run to a running total that is completed after the workout.
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Friday Aug 17, 2018

“Look inward, not outward”

Everyone faces adversity – this is a given. Life wouldn’t be interesting without it.
How we respond to it varies dramatically from individual to individual.

There are two types of mindsets: A fixed mindset, and a growth mindset.

In a fixed mindset, an individual is trapped within their own perceived limitations. When someone else gets the promotion or the job, it just “wasn’t meant to be”. They blame the world, they blame the organization for having a bias, they blame the weather. It is a mentality that offers excuses, over solutions.

A growth mindset is one of extreme ownership. It is a mindset of continual self reflection. If something didn’t go as planned, what can I do about it? What can I do better next time? The growth mindset seeks out the short-term pain for the long term gain, which is the opposite of the fixed.

We will find adversity. It will be today, tomorrow, or sometime this week. How will we respond? Will we blame the world, our conditions, the weather? Or will we take the harder path, and find what we can do differently next time?

In Teams of 2, for time:
2 Rounds of :
100/70 Calorie Bike
30 Ring Muscle ups
REST 5:00 Minutes
6 Rounds of
500m SkiERG

20- Strict Handstand Pushups
Partition reps/calories as needed with your partner
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Box Brief:
Saturday August 25, 2018- Relentless Series: Team Challenge
https://competitioncorner.net/events/1145#.WwqbiLaZNmA