Workout Of The Day

Each day the Workout Of the Day (or WOD) is posted part of a complete program designed to improve strength and conditioning. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.

Monday, August 19

The best way to not feel hopeless is to get up and do something. Dont wait for good things to happen to you. If you go out and make some good things happen, you will fill the world with hope, you will fill yourself with hope.

—Barack Obama theysaidso.com theysaidso.com
WOD image

Daily WOD

main Back Squats

Back Squat 5-5-5

Use the heaviest weight you can for each set.

Rest as needed between sets.

main Dirty Water

For time:

100 Double Unders

Run, 800 m

60/45 Row Calories

# DAILY MINDSET

**The fact of the matter, is that its just my opinion. Benjamin Franklin**

Have you ever caught yourself saying, Well the fact of the matter is?

Sometimes we can be so sure of something, that we forget that its actually not a fact. That it is truthfully just our opinion.

One of the most important character traits we can practice is the separation of our ego. We can hold such strong beliefs, that we can blind ourselves to other perspectives. To continue to grow into the next best version of ourselves, Franklins quote brings us back to the basics of humility. Always an open mind. Always a student.

______________________________

# Back Squat

3 Sets of 5

# "Dirty Water"

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row

## GENERAL

* Back Squats start out this two part workout

* Athletes will work through 3 working sets of 5 heavy reps

* They have the choice to increase weight each set or stay at the same challenging load across

* After Back Squats, we'll run through a fast paced triplet workout

* Looking for this to take around 10-12 minutes

## DOUBLE UNDERS

* Choose a rope number or variation that you can complete in under 3 minutes

## RUN

* If unable to run, complete one of the following:

* 1600 Meter Bike Erg

* 80/60 Caloire Schwinn Bike

* 60/45 Calorie Assault Bike or Echo Bike

# STRATEGY + WOD (45:00 - 60:00)

## DOUBLE UNDERS

* Knowing we have the run to follow, where we can just keep moving forward, let's bite off big sets on the jump rope to start things out

* Big sets are relative to each individual's ability level, but aim to complete this movement in as few sets as possible

## RUN

* Use the first 100 or so meters of the run to recover from the jump rope

* After that, settle into a moderately fast pace

## ROW

* Just like the transition from the rope to the run, just get strapped in and use the first 5-10 calories to recover a bit

* With this being the last movement, aim for a very strong effort to finish out the workout

Sunday, August 18

A harmless hilarity and a buoyant cheerfulness are not infrequent concomitants of genius; and we are never more deceived than when we mistake gravity for greatness, solemnity for science, and pomposity for erudition.

—Charles Caleb Colton theysaidso.com theysaidso.com
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Daily WOD

main Russian Roulette

5 rounds for time of:

10 Strict Handstand Push-ups

20 Russian Kettlebell Swings, 70/53 lbs

30 AbMat Sit-ups

40 Double Unders

# DAILY MINDSET

**True happiness is to enjoy the present, without anxious dependence of the future Seneca**

Take a moment today to enjoy the present.

How often do we rush to finish, to move onto the next, only to rush once again. How often do we become fixated on the end state, instead of the process?

The end-state is often out of our physical control. We cant decide that. What we can decide on, what we do have complete control over, is this present moment and what we choose to do with it.

The aim is not to ignore the future. We still plan for it. However the pitfall is when we spend so much time thinking about the future, we ignore the present. Until it has become the past. All of this can sound mindlessly simple and it is. Yet we often become so occupied in the moment, so frantically busy, that we actually living in this moment.

Happiness is delivered in many forms, one of which is to enjoy every experience.

Be present in what we take part in today, whatever that may be, and enjoy every moment.

______________________________

# "Russian Roulette"

5 Rounds:

10 Strict Handstand Push-ups

20 Russian Kettlebll Swings (70/53)

30 AbMat Sit-ups

40 Double Unders

## GENERAL

* Looking for another longer effort today, lasting about 20-30 minutes

## STRICT HANDSTAND PUSH-UPS

* The big movement to consider today is the strict handstand push-ups

* Choose a rep number or variation you can complete in 2-3 quick sets per round

* If you have less than 10 reps unbroken when fresh, choose another variation or cut this number down to 3-5 reps

## RUSSIAN KETTLEBELL SWINGS

* Choose a weight that you can complete in 2 sets each round

## JUMP ROPE

* Choose a variation or rep number that you can complete in 1 set per round

## KILOS

Kettlebell: 30/22.5

## DAILY VIDEO

# STRATEGY + WOD (30:00 - 60:00)

## STRICT HANDSTAND PUSH-UPS

* With 50 total reps, this is the movement we should definitely think about breaking early and often

* Shoot for 2-3 sets from the first round

* **2 Sets:** 5-5

* **3 Sets:** 4-3-3

## KETTLEBELL SWINGS

* With the AbMat Sit-ups to follow, let's push for big sets here

* **1 Set:** 20

* **2 Sets:** 10-10 or 12-8

## ABMAT SIT-UPS

* This is the only station we aren't holding on to anything

* Move at a steady pace and try to recover your breathing

## DOUBLE UNDERS

* Shoot for 1-2 sets here

* **1 Set:** 40

* **2 Sets:** 20-20

Sweat Class

main From Russia with Love

5 rounds for time of:

10 Push-ups

20 Russian Kettlebell Swings, 44/35 lbs

30 AbMat Sit-ups

40 Single Unders

Saturday, August 17

Even if youre on the right track, youll get run over if you just sit there....

—Will Rogers theysaidso.com theysaidso.com
WOD image

Daily WOD

main Chips Ahoy

For time:

30 Chest-to-bar Pull-ups

Run, 400 m

15 Overhead Squats, 135/95 lbs

Run, 800 m

15 Overhead Squats, 135/95 lbs

Run, 400 m

30 Chest-to-bar Pull-ups

# DAILY MINDSET

**No mud, no lotus**

The mud produces a beautiful blossom, known as the lotus.

Some of the most beautiful things in life come from the most adverse conditions.

Its easy to chalk up an achievement to luck, or something someone was born with.

Whats harder to admit is that said individual put in an incredible amount of effort, perseverance, dedication, and resilience over repeated failure, time and time again, to get to where they are.

We seek the mud. We know what it brings.

______________________________

# "Chips Ahoy"

For Time:

30 Chest to Bar Pull-ups

400 Meter Run

15 Overhead Squats (135/95)

800 Meter Run

15 Overhead Squats (135/95)

400 Meter Run

30 Chest to Bar Pull-ups

## GENERAL

* Big chipper-style workout to start the weekend

* Looking for a longer effort between 20-30 minutes

## CHEST TO BAR PULL-UPS

* Choose a variation you can complete in 5-6 sets maximum

* This equates to 5-6 sets of 5-6 reps

## OVERHEAD SQUATS

* Choose a weight you can complete in 2-3 sets

* If unable to overhead squat, front squat is the next best option

## LOGISTICS

* If Unable to Run:

**400 Meter Runs **

* 500 Meter Row

* 800 Meter Bike Erg

* 28/20 Calorie Assault Bike or Echo Bike

* 40/28 Calorie Schwinn

**800 Meter Runs **

* 1000 Meter Row

* 1600 Meter Bike Erg

* 56/40 Calorie Assault Bike or Echo Bike

* 80/56 Calorie Schwinn Bike

## KILOS

Barbell: 61/43

# STRATEGY + WOD (30:00 - 60:00)

## GENERAL

* The two main things to consider today are the chest to bar pull-ups and overhead squats

## CHEST TO BAR PULL-UPS

* Taking the total numbers into account, choose a break-up strategy that you would use if you were completing 60 chest to bar pull-ups for time

* This might be sets of 5, 6, or 10's - just choose something you feel confident repeating the second time around

## OVERHEAD SQUATS

* Push for a little bit bigger sets on the overhead squats to minimize the amount of times you have to snatch the bar up

* Common options here are 15 straight, 8-7, or 6-5-4

## RUNS

* Run at a pace that supports your strategy inside the gym

Sweat Class

main Tollhouse

For time:

30 Jumping Chest-to-bar Pull-ups

Run, 200 m

15 Kettlebell Goblet Squats, 35/26 lbs

Run, 400 m

15 Kettlebell Goblet Squats, 35/26 lbs

Run, 200 m

30 Jumping Chest-to-bar Pull-ups

Friday, August 16

An earned compliment costs nothing, but its returns are immeasurable. Very humanly, when we are complimented, when our efforts are appreciated, most of us will usually strive to perform even better down the line. What a return on the investment of delivering a few earned words of praise!

—G. Kingsley Ward theysaidso.com theysaidso.com
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Daily WOD

main Hangnail

Complete as many rounds as possible in 16 mins of:

30 Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs

25/18 Assault Bike Calories

20 Lateral Barbell Burpees

15 Deadlifts, 245/165 lbs

# DAILY MINDSET

**One can have no smaller or greater mastery, than mastery of oneself. Leonardo DiVinci**

Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight.

Before it was invented talk about a nightmarish idea. The thought of hurling ourselves into the air, like a bird, with no guarantee of landing. For him to write the above quote, speaks to his greatest accomplishment - his mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible regardless.

Its good to acknowledge the primary job of our brain to keep us safe.

Its going to aim to convince us that we want to avoid risk, danger, and failure.

The saying its you versus you couldnt be truer.

Its not the competition that will beat us. It will only be ourselves.

______________________________

# "Hangnail"

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Assault Bike

20 Lateral Barbell Burpees

15 Deadlifts (245/165)

## GENERAL

* Hangnail is a repeat workout from January 29, 2019

* Looking to choose weights and variations that allow athletes to complete 2+ to 3+ rounds (5-6 minute rounds)

## WEIGHTED MOVEMENTS

* Choose dumbbell and barbell weights that allow you to complete the work in 3 sets within the workout

## LATERAL BARBELL BURPEES

* No need to stand to full extension on each rep

## LOGISTICS

* If Unable to Assault Bike:

* Equal Calorie Bike of Any Kind

* Equal Calorie Row or Ski

## KILOS

Dumbbell: 22.5/15

Deadlift: 111/75

# STRATEGY + WOD (35:00 - 60:00)

*The only two movements that we'd break up today are the deadlifts and dumbbell hang clean and jerks. We can aim to break these into 2-3 sets from the very beginning. Really strong scores for this workout are 3+ rounds, with most scores hovering in the mid 2's. This means that rounds are taking anywhere between 5-6 minutes to complete. Pace accordingly on all movements to stay consistent across the 16 minutes.*

## Dumbbell Hang Clean and Jerks

* **2 Sets:** 15-15

* **3 Sets:** 10-10-10

## Deadlifts

* **2 Sets:** 9-6 or 8-7

* **3 Sets:** 5-5-5 or 6-5-4

Sweat Class

main Hang Time

4 rounds for time of:

25 Single Arm Dumbbell Clean & Jerks, 25/15 lbs

20/15 Row Calories

15 Single Arm Dumbbell Front Squats, 25/15 lbs

10 Lateral Burpee Over Dumbbells

Thursday, August 15

Sustenance! Your health is always the best prescription.

—Lorii Myers theysaidso.com theysaidso.com
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Daily WOD

main Wreck Trek

Every 10 mins for 30 mins do:

Run, 200 m

15 Toes-to-bars

D-Ball Run, 50/30 lbs, 200 m

15 Wall Balls, 30/20 lbs

Run, 200 m

# DAILY MINDSET

**I do not want to waste any time. And if you are not working on important things, you are wasting time. Dean Kamen**

Imagine generalizing our lives into two categories:

Urgent things, and important things.

Urgent things are responding to text messages, emails, and putting out small fires throughout the day at work, home, and everywhere in between.

Important things are starting the journey were been putting off for 5 years.

Time is absolutely escaping us. We know we have limited time here. But too often, our actions dont fall in line with that understanding. We get distracted by the things that truly arent important. And at the end of a day, we may find ourselves questioning, what the hell did I do today? What did I actually accomplish?.

Not a single person here hasnt had that feeling. Its good of us to recognize that we naturally default to the urgent things. They create the illusion of being more pressing, or worse, more important. But we know thats not the case. Yet, we still allow ourselves to fall victim to the habit.

The truth is that the above wont change on its own. We have to work hard very, very hard to put the important things first. But if we can cultivate that ability, to put first things first, every day will have purpose.

Lets make that our aim.

______________________________

# "Wreck Trek"

On the 10:00 x 3 Rounds:

200 Meter Run

15 Toes to Bar

200 Meter Wreck Bag Run (50/35)

15 Wallballs (30/20)

200 Meter Run

# GENERAL

* In this fast paced interval style workout, rounds begin every 10 minutes (0:00, 10:00, 20:00)

* Following the last 200 meter run, athletes will rest until the next interval begins

* The work should take somewhere between 5-7 minutes, leaving 3-5 minutes of rest

* The score is the slowest of the three rounds

# WALLBALL & TOES TO BAR

* Choose wallball weights and toes to bar variations that allow you to complete the work in 1-3 quick sets

* Note that the weight on the wallball is heavier than we typically use

* If you don't have heavier wallballs available, increase reps to 20

# LOGISTICS

* If Unable to Run, Complete One of the Following:

* 250 Meter Row

* 400 Meter Bike Erg

* 20/14 Calorie Schwinn Bike

* 14/10 Calorie Assault or Echo Bike

* If you don't have Wreck Bags, complete a weight run of some kind

## KILOS

Wreck Bag: 22.5/15

Wallball: 13/9

# STRATEGY + WOD (25:00 - 60:00)

## GENERAL

* General work flow is about 5-7 minutes of work and 3-5 minutes of rest

* With rest built in, move with a purpose as you'll have time to recover before the next round

* Since the score is the slowest round, establish the pace you want to hold across the board in round 1

## RUNS

* Run at paces that allow you to complete the toes to bar in wallballs in at few sets as possible

## WALLBALLS & TOES TO BAR

* Aim to complete these two movements in as few sets as possible

* **1 Set:** 15

* **2 Sets**: 8-7

* **3 Sets:** 5-5-5 or 6-5-4

Wednesday, August 14

Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.

—Mark Twain theysaidso.com theysaidso.com
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Daily WOD

main 3 Position Power Clean

3 Position Power Clean 1x1

Use the heaviest weight you can for the set.

Build to a single heavy 3 position power clean.

main IHOP

Complete as many rounds as possible in 15 mins of:

60 Double Unders

30/24 Row Calories

15 Power Cleans, 115/85 lbs

# DAILY MINDSET

**Dont bunt. Aim out of the ballpark. David Oglivy**

One of the most dangerous things we can do in life: to dream too small.

What stops dreamers from dreaming, is fear.

We can convince ourselves that we dont have what it takes. That were not ready yet. That were too young or too old.. This fear, in and of itself, is the dream killer. Its a self-fulfilling prophecy from that point forward, as we cant accomplish what we cant believe.

It doesnt start with the dream. It starts with the belief. The belief that we deserve to step up to the plate, and put the ball over the fences.

______________________________

# 3-Position Power Clean

Build to Heavy 3-Position Power Clean

# "IHOP"

AMRAP 15:

60 Double Unders

30/24 Calorie Row

15 Power Cleans (115/85)

## GENERAL

* Focusing on the power clean in today's two-part workout

* In Part 1, technique takes priority over weight on the bar

* In Part 2, we're looking for weights and variations that allow athletes to complete 2+ to 3+ rounds

## POWER CLEANS

* The 3-Positions we'll work from in Part 1 are: The Pockets, Above the Knee, The Floor

* Within "IHOP", choose a weight that you'll cycle for 3-5 reps at a time

## JUMP ROPE

* Choose a jump rope variation that you can complete in 2 sets within the workout

## LOGISTICS

* If short on rower, stagger heats by 3 minutes

## KILOS

Barbell: 52/38

# STRATEGY + WOD (40:00 - 60:00)

## GENERAL

* Choose paces and break-up strategies that you see yourself maintaining past the 10 minute mark of the workout

* With most scores likely hovering around the 3 to 3+ rounds, we're looking at 4-5 minute rounds

## POWER CLEANS

* Choose the option that keeps the barbell moving as much as possible:

* Singles

* 5 Sets of 3

* 3 Sets of 5

* 8-7

* 6-5-4

* 5-4-3-2-1

## DOUBLE UNDERS & ROW

* 1-3 sets on the rope (60, 30-30, 20-20-20)

* Move at a moderate row pace that allows you to attack the barbell

Sweat Class

main Swing Low

Complete as many rounds as possible in 15 mins of:

60 Single Unders

30/24 Row Calories

15 Kettlebell Swings, 35/26 lbs

Tuesday, August 13

Do not wait to strike till the iron is hot; but make it hot by striking....

—William B. Sprague theysaidso.com theysaidso.com
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Daily WOD

main Bench Press

Bench Press 1x3

Use the heaviest weight you can for the set.

Build to a heavy set of 3

main Swole Cycle

Tabata Strict Pull-up

The Tabata interval is 20 secs of work followed

by 10 secs of rest for 8 intervals.

Tabata score is the total reps performed in all of the intervals.

# DAILY MINDSET

**Shallow people believe in luck and circumstance. Strong people believe in cause and effect Ralph Waldo Emerson**

We can choose to believe that life is happening to us, or that we are fully in control.

We could stand by, and wait for life to happen to us. Or, we can choose to believe that we have a say in our own story. That we are the writers of our own script.

Life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions. Its a cop-out to believe that chance is what makes the great, great. If we can train ourselves to truly believe that everything is by choice, opportunity opens.

______________________________

# Bench Press

Build to Heavy 3

# "Swole Cycle"

Tabata Style:

Strict Pull-Ups

Bike Calories

Push-ups

Bike Calories

*Tabata: 8 Rounds of :20 On / :10 Off *

## GENERAL

* Two-part workout today with a focus on upper body pressing and pulling

* Complete all 8 rounds at one movement before switching to next

* For example, athletes will do all 8 rounds of :20 on, :10 off on the strict pull-ups before moving to the 8 rounds on the bike

* The score today is total reps added up across all 4 stations

* Enter reps at each station into SugarWOD and it will add up your score for you

## BENCH PRESS

* If unable to Bench, complete strict press or push press

## STRICT MOVEMENTS

* Choose variations that allow you to complete at least 5 reps on the pull-ups and 7-10 reps on the push-ups within the 20 second windows

## LOGISTICS

* If Unable to Bike, Complete One of the Following:

* Row Calories

* Ski Erg Calories

* 10 Meter Shuttle Runs

* AbMat Sit-ups or Hollow Hold

* If short on bikes, start athletes on separate stations

# STRATEGY + WOD ()

## PUSH-UPS & STRICT PULL-UPS

* On the strict movements, try to move for the as much of the work window as possible without feeling like you're hitting a wall

* Athletes can set a goal number for each of the 20 seconds windows

* For Example: 5 Reps x 8 Rounds = 40 Total Strict Pull-ups

* There are some additional strategies that athletes can implement to maximize each 20 second window:

* Work for 15 of the 20 seconds and then rest for 15 seconds (5 additional seconds)

* Try to get in 2 quick sets during the 20 second work window (10 on, 5 off, 5 on)

* Work for all 20 seconds if possible

## ASSAULT BIKE

* Find a moderate-fast pace on the bike that you could see yourself holding for 5 minutes straight

* Settle into an RPM or Wattage and make it your goal to stay there

main "Tabata" - Assault Bike Calories : 8 x 20 secs / 10 secs

Tabata Assault Bike Calorie

The Tabata interval is 20 secs of work followed

by 10 secs of rest for 8 intervals.

Tabata score is the total reps performed in all of the intervals.

main "Tabata" - Push-ups : 8 x 20 secs / 10 secs

Tabata Push-up

The Tabata interval is 20 secs of work followed

by 10 secs of rest for 8 intervals.

Tabata score is the total reps performed in all of the intervals.

main "Tabata" - Assault Bike Calories : 8 x 20 secs / 10 secs

Tabata Assault Bike Calorie

The Tabata interval is 20 secs of work followed

by 10 secs of rest for 8 intervals.

Tabata score is the total reps performed in all of the intervals.