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.

Sunday, December 8

Positive anything is better than negative thinking.

—Elbert Hubbard
WOD image

Daily WOD

main Walk The Walk

For time:

75/55 Assault Bike Calories

Walking Lunge, 150 ft

75 AbMat Sit-ups

Walking Lunge, 150 ft

75/55 Assault Bike Calories

# "Walk the Walk"

For Time:

75/55 Calorie Assault Bike

150' Walking Lunge

75 AbMat Sit-ups

150' Walking Lunge

75/55 Calorie Assault Bike


* Working through 3 movements in this simple chipper workout

* Looking for this workout to take somewhere in the 15-20 minute range to complete


* If unable to Assault Bike, complete one of the following:

* 1 Mile Run

* 3k Bike Erg

* 2000 Meter Row

* Equal Calorie Echo Bike

* 100/75 Calorie Schwinn Bike


* The walking lunge is completed with no weight other than your body weight

* The back knee should hit the ground and athletes should stand to full extension between each step

* Set cones 50-ft. or 25-ft. apart for athletes

* It will be 3 trips for a 50-ft. course and 6 trips for a 25-ft. courseWall

Saturday, December 7

Failure is the condiment that gives success its flavor.

—Truman Capote
WOD image

Daily WOD

main Low Tide Part A

In 5 mins do:

Row, 700 m

then in the remaining time, AMRAP of:

7 Squat Cleans, 95/65 lbs

25 Double Unders


**I attribute my success to this I never gave, or took, any excuse. Florence Nightingale**

The terrifying thing about excuses, is that they blind us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is out of my control. That this was a fluke, or a chance event, and theres nothing I could do differently next time.

On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. Its solely so that we can open our vision on where to go next. To see the lesson in front of us.

Excuses are contagious, and horribly damaging. Lets take the opposite road, as growth begins with responsibility.

# "Low Tide"


Buy-In: 700 Meter Row

7 Squat Cleans (95/65)

25 Double Unders

Rest 5 Minutes


Buy-In: 500 Meter Row

5 Squat Cleans (115/85)

25 Double Unders

Rest 5 Minutes


Buy-In: 300 Meter Row

3 Squat Cleans (135/95)

25 Double Unders


1st Bar: (43/29)

2nd Bar: (52/38)

3rd Bar: (61/43)


* Working through 3 fast-paced intervals with 5 minutes of rest between

* On each AMRAP, the row is the buy-in and only happens once

* After finishing the meters on the rower, athletes will complete as many rounds and reps of squat cleans and double unders

* The score for each interval is total rounds and reps of clean and double unders (row meters do not count towards score)

## ROW

* General Timeline For Each Buy-In Row:

* **700 Meters: **~3 Minutes (Leaves 2 Minutes for Cleans & Dubs)

* **500 Meters:** ~2 Minutes (Leaves 3 Minutes for Cleans & Dubs)

* **300 Meters:** ~1 Minute (Leaves 4 Minutes for Cleans & Dubs)

* If short on rowers or space, stagger athletes on opposite 5-minute windows


* With such short time windows, we want to choose a double under rep number or variation that can be completed ideally unbroken

* See "Teaching" for subs


* The weights increase and reps decrease with each interval

* **1st Bar:** Light Weight that You Can Complete 7 Reps Unbroken During Workout

* **2nd Bar**: Light-Moderate Weight that You Can Complete 5 Reps in 1-2 Sets During Workout

* **3rd Bar:** Moderate Weight that You Can Complete 3 Reps as Quick Singles or Small Sets During Workout

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

## ROW

* Since we're rowing for meters instead of calories, there isn't as big of a payoff in going faster as there is with calories

* For Example:

* If we row 500 meters at a 2:00 vs. 1:55 - it's only a 5 second difference

* If we row 50 calories at 1200 vs. 1000 Cal/Hr it's a 30 second difference

* That 5 second difference when rowing for meters can quickly be lost in one slow transition from rope back to the barbell

* That being said - row at a strong pace, but one that allows you to keep moving and attack the scored portion of the workout


* Pick the option at each interval that allows you to rest the least

* **1st Bar: ** Aim For 1-2 Sets at the Lightest Weight (7, 4-3)

* **2nd Bar:** Small Sets Or Quick Singles Work At This Light-Moderate Weight (5, 3-2, 2-2-1, 1-1-1-1-1)

* **3rd Bar**: Work Through Small Sets Or Singles At The Last Bar (3, 2-1, 1-1-1)


* Put your rope down neatly for fast transitions

* Try for unbroken sets and then just get to the bar and do what you can do (Singles or Sets)


## Strict Gymnastics

**0:00 - 6:00**

:20 Second Wall-Facing Handstand Hold

2 Strict Ring Muscle-ups (Or Banded Strict)

**6:00 - 12:00**

1 Strict Chest to Bar Pull-up + 15' Handstand Walk

2 Strict Chest to Bar Pull-ups + 15' Handstand Walk

3 Strict Chest to Bar Pull-ups + 15' Handstand Walk

**12:00 - 18:00**

25 Double Unders

:15 Second L-Sit on Rings

5 Tempo Ring Rows

main Low Tide Part B

In 5 mins do:

Row, 500 m

then in the remaining time, AMRAP of:

5 Squat Cleans, 115/85 lbs

25 Double Unders

main Low Tide Part C

In 5 mins do:

Row, 300 m

then in the remaining time, AMRAP of:

3 Squat Cleans, 135/95 lbs

25 Double Unders

Friday, December 6

If youre changing the world, youre working on important things. Youre excited to get up in the morning.

—Larry Page
WOD image

Daily WOD

main Outside the Box

As many reps as possible in 30 mins of:

Run, 100 m

1 Burpee Box Jump, 24/20 in

Run, 100 m

2 Burpee Box Jumps, 24/20 in

Run, 100 m

3 Burpee Box Jumps, 24/20 in

Run, 100 m

4 Burpee Box Jumps, 24/20 in

Run, 100 m

5 Burpee Box Jumps, 24/20 in

Run, 100 m

6 Burpee Box Jumps, 24/20 in

Run, 100 m

7 Burpee Box Jumps, 24/20 in

Run, 100 m

8 Burpee Box Jumps, 24/20 in

Run, 100 m

9 Burpee Box Jumps, 24/20 in

Run, 100 m

10 Burpee Box Jumps, 24/20 in

Run, 100 m

11 Burpee Box Jumps, 24/20 in

Run, 100 m

12 Burpee Box Jumps, 24/20 in

Run, 100 m

13 Burpee Box Jumps, 24/20 in

Run, 100 m

14 Burpee Box Jumps, 24/20 in

Run, 100 m

15 Burpee Box Jumps, 24/20 in

Run, 100 m

16 Burpee Box Jumps, 24/20 in

Run, 100 m

17 Burpee Box Jumps, 24/20 in


**If people knew how hard I worked to achieve my mastery, it wouldnt seem so wonderful after all. Michelangelo**

A quote from a man who is recognized as one of the greatest artists of all time.

Theres the intoxicating myth in our society that there is such a thing as natural-born talent. Some kind of mystical factor that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his magic secret.

Its easy to dismiss achievements to factors we cant control. To say history is by chance. Its far harder, to admit that it's another level of true grit and unrelenting effort. To realize that the great Michaelangelo simply worked his ass off.

Greatness is not by chance. It is by choice. Lets get to work.

# "Outside the Box"

Teams of 2, AMRAP 30:

100 Meter Run, 1 Burpee Box Jump

100 Meter Run, 2 Burpee Box Jumps

100 Meter Run, 3 Burpee Box Jumps

Box Height: (24/20)


* In this longer partner workout, one athlete works at a time

* Both athletes will complete a full round before moving up in reps

* For Example:

* Athlete 1 will complete a 100 Meter Run + 1 Burpee Box Jump

* Athlete 2 will complete a 100 Meter Run + 1 Burpee Box Jump

* Athlete 1 will complete a 100 Meter Run + 2 Burpee Box Jump...

* For scoring purposes, we'll record the total number of burpee box jumps completed at the end of 30 minutes

* 100 Meter Runs do not count towards total score

## RUN

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

* 150 Meter Row

* 200 Meter Bike Erg

* 10/7 Calorie Schwinn Bike

* 7/5 Calorie Assault or Echo Bike


* These are burpee box jumps, not overs, so they require full extension at the top of each rep

* Athletes can step or jump out of the burpee, but must jump to the box to complete the workout as "Rx"

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


* Athletes can expect to complete somewhere between 10-15 rounds

* **15 Rounds:** 1500 meters of running and 120 Burpee Box Jumps

* **10 Rounds: **1000 meters of running and 55 Burpee Box Jumps

* As you get into the later rounds, the runs will likely be the same speed, but the burpee box jumps will significantly add up in time

* While the rounds get longer as you go, you'll also get more rest

## RUN

* The runs will be fast early, but as the workout goes on, hold a run pace that allows you to smash the burpee box jumps


* The first half of the workout matters far less than the last half, so start smart and hold a pace that you can keep working at later on

* More important than speed early on is setting yourself up for strong sets of burpee box jumps later on in the workout

* In rounds 1-10, there are 55 Burpee Box Jumps

* In rounds 11-15 (Only 5 Rounds), there are 65 Burpee Box Jumps


## Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat


3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Sets 1-3: 60%

Sets 4-6: 64%

Sets 7-9: 68%

main Row Series Week 4--The Chief

Each for time:

Row 500 m

Row 999 m

Row 999 m

Row 999 m

Rest 1 min between efforts.

Thursday, December 5

Climb the mountains and get their good tidings. Nature's peace will flow into you as sunshine flows into trees. The winds will blow their own freshness into you, and the storms their energy, while cares will drop away from you like the leaves of Autumn.

—John Muir
WOD image

Daily WOD

main Moodswing

Complete as many rounds as possible in 16 mins of:

21/15 Assault Bike Calories

12 Kettlebell Swings, 70/53 lbs

2 Rope Climbs, 15 ft

# "Mood Swing"


21/15 Calorie Assault Bike

12 Kettlebell Swings (70/53)

2 Rope Climbs (15')

***Kilos: (30/22.5)***


* The rope climb is the highlight of today's triplet workout

* Let's choose weights and variations that allows us to complete 3-4+ rounds


* If unable to Assault Bike, complete one of the following:

* Equal Calorie Row, Bike Erg, or Echo Bike

* 30/21 Calorie Schwinn Bike

* 400 Meter Run


* Choose a heavier kettlebell weight that allows you to complete the 12 reps in 1-2 sets during the workout


* Choose a variation or rep number that allows you to complete the rope climbs in 1:30 or less

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


* Your pace is dependent on other factors in the workout

* It may be helpful to slow things down on the bike to try to go unbroken on the bell - which allows you to keep moving for more of the workout

* If you are confident with going unbroken on the bell, pick up the pace a bit a little bit on the bike


* Aim for 1-2 sets on the kettlebell

* **1 Set:** 12

* **2 Sets:** 6-6 or 7-5


* Quality rope climbs is the first priority

* If this is a movement you're comfortable with, try to push the pace between reps in order to get to the bike

* If you're not as confident, take a little more rest to ensure a quality two reps


## Cool Down

1. **Lats Foam Roll:**

1-2 Minutes Each Side

2. **Quads Foam Roll:**

1-2 Minutes Each Side

3. **Calves Foam Roll:**

1-2 Minutes Each Side

Wednesday, December 4

If you don't give up, you still have a chance. And when you are small, you have to be very focused and rely on your brain, not your strength.

—Jack Ma
WOD image

Daily WOD

main Hot and Heavy

Complete as many rounds as possible in 30 mins of:

60 Row Calories

50 Pull-ups

40 Power Cleans, pick load

30 Thrusters, pick load


**I define anxiety as experiencing failure in advance. Seth Godin**

Its not abnormal to feel the nerves before something big. We have a several thousand year-old survival mechanism that wants to protect us. A bit outdated maybe, but its still alive and well.

This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure we should resist it.

What we think, we will become. And if we dwell on the thought on failing, it becomes a self-fulfilling prophecy. We start to focus in, on a subconscious level, on the reasons we will fail. Of course, were not in an imaginary world here we will fail but its the paradigm shift were after. Think less about all the reasons well fail, and more, about all the reasons we will succeed.

# "Hot & Heavy"

Teams of 3, AMRAP 30:

60 Calorie Row

50 Pull-ups

40 Power Cleans

30 Thrusters

Round 1: 95/65

Round 2: 115/85

Round 3: 135/95

Round 4: 155/105

Round 5: 175/115


1st Bar: (43/29)

2nd Bar: (52/38)

3rd Bar: (61/43)

4th Bar: (70/48)

5th Bar: (79.5/52)


* One athlete works at a time in this AMRAP 30 team workout

* Teams must complete all reps at one station before moving to the next

* The weight increases with each round for the barbell movements

* Use 1 barbell unless partners are using different weights, then it is ok to have multiple on the floor

* 2 teammates can change out barbell weights after each round while 1 teammate starts with the 60 calories on the rower

## ROW

* All teams, no matter the mix, will complete 60 calories


* It is ok if partners are using different pull-up variations

* Choose a variation that allows for sets of 5 minimum during the workout


* Choose your barbell weights based off the thruster, as that is likely the limiting factor or the two barbell movements

* Below are what number you should be able to hold during the workout:

* **1st Bar: **10-15 Reps

* **2nd Bar:** 7-10 Reps

* **3rd Bar:** 5-7 Reps

* **4th Bar:** 3-5 Reps

* **5th Bar:** 1-3 Reps

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


* Have a plan going in, but also expect to have to adapt on the fly if necessary 

* Tell your teammates where you are in the set, not how many you just did ("We're at 30" as opposed to "I did 10")

* This makes any adjustments to rep schemes that much easier

## ROW

* Shoot for 1-2 Sets

* **1 Set Each: **20-20-20

* **2 Sets Each: **10-10-10-10-10-10

* 1 Set might be worth it to reduce the number of transitions, but if your transitions are fast, 10's are less taxing and can be more sustainable later on in the workout


* Pull-up transitions are much faster than rowing

* Small sets will be sustainable well into the later rounds of this workout

* Switch out every 5-10 reps


* Let's try to hold on for slightly bigger sets on the thrusters than on the power cleans, since the bar does not come back to the ground in the thruster


* **First 3 Bars: **Switch Every 5-10 reps

* **Last 2 Bars:** Switch Every 1-5 reps


* **First 2 Bars: **7-15 reps

* **Middle Bar:** 5-7 Rpes

* **Last 2 Bars:** 1-5 Reps


## Olympic Cycling

On the 4:00 x 4 Sets:

30 Double Unders

5 Bar Muscle-ups

30 Double Unders

5 Push Jerks

*Start with 55-60% of 1RM Push Jerk and Build*

Tuesday, December 3

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
WOD image

Daily WOD

main Push Press + 2 Push Jerk : 1-1-1-1-1

Push Press + 2 Push Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

* In our Pressing Complex, athletes will build to a heavy set of 3 over the course of 5 working sets

* The bar will come from a rack here and all 3 reps are meant to be completed without dropping the weight

main Little Dipper

21-15-9 reps, for time of:

Push Jerk, 135/95 lbs

Lateral Burpees Over Bar


**Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity. James Clear**

If someone has 10 coins, are they rich? Lets say no.

What if they have 100 coins. Probably not.

What about 1,000 coins?

There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.

But we know it wasnt *just* the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isnt going to change who we are as an individual. By itself, picking up trash outside of the local school isnt going to either. Its the culmination, that will. These votes for who we are, seemingly small at the time, add up.

A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, this wont make a difference. Yet at the end of the day, just like the single coin, its all that matters.

# Pressing Complex

5 Sets:

1 Push Press

2 Push Jerks

# "Little Dipper"


Push Jerks (135/95)

Lateral Barbell Burpees

***Kilos: (61/43)***


* The Push Jerk is a major focus of this two-part workout

* In our Pressing Complex, athletes will build to a heavy set of 3 over the course of 5 working sets

* The bar will come from a rack here and all 3 reps are meant to be completed without dropping the weight


* Choose a moderate weight for "Little Dipper" that you could complete the 21 reps unbroken when fresh

* Unlike the strength piece, the barbell will come from the floor in the metcon


* There is no need to stand to full extension on the lateral barbell burpees

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


* Today is a good day to scare yourself a little with large sets on the barbell

* If we minimize sets on the barbell, we maximize time spent moving

* Even if this slows you down a little on the burpees, you're still going to be moving forward with slow reps on the ground

* Be methodical and breathe overhead on the push jerks

* It's better to be in control of large sets than to speed through large sets

* Here are a few options to consider:

* **Set of 21:** 21, 12-9, 8-7-6 or 7-7-7

* **Set of 15:** 15, 8-7, 6-5-4 or 5-5-5

* **Set of 9:** 9, 5-4, 4-3-2 or 3-3-3


* Burpee at a pace that allows you to smash the barbell

* Move nice and controlled for the first 2 rounds, but empty the tank on the last round knowing there is nothing left


## Body Armor

3 Giant Sets:

5 Double Kettlebell Hang Cleans

100 Meter Double Kettlebell Front Rack Carry

20/15 Calorie Ski Erg (Sub Row)

30 Banded Pull-Aparts

Rest 2 Minutes Between Sets

Monday, December 2

You must have a positive self perception in order to transcend anything.

—Steve Maraboli
WOD image

Daily WOD

main Flintstones

Complete as many rounds as possible in 20 mins of:

50 Wall Balls, 20/14 lbs, 10/9 ft

40/30 Assault Bike Calories

30 Toes-to-bars

20 Alternating Dumbbell Snatches, 70/50 lbs


**Dont judge each day by the harvest you reap, but rather by the seeds you plant. Robert Lewis Stevensen**

The definition of success is whatever we make of it.

Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What we measured success, as the seeds we plant for tomorrow? What if we decide that a successful day is deemed so purely by how much we learned?

We can view days as tests.

Or we can view days as opportunities.

Time to go tend to the field.

# "Flinstones"


50 Wallballs (20/14)

40/30 Calorie Assault Bike

30 Toes to Bar

20 Alternating Dumbbell Snatches (70/50)


Ball: 9/6

Dumbbell: 30/22.5


* In this longer AMRAP workout, we're looking to choose weights and variations that allow us to complete somewhere in the 1+ to 2+ round range

* This works out to 1 round every 8-12 minutes


* Choose a weight / rep scheme that allows the 50 reps to be completed in 3 minutes or less on the first round


* If unable to Assault Bike, complete one of the following:

* Equal Calorie Row, Echo Bike, Bike Erg, or Schwinn Bike

* 600 Meter Run

* If short on bikes, stagger heats by 4 minutes


* Choose a rep scheme or variation that you could complete 15+ reps unbroken when fresh

* See "Teaching" for substitutions


* Going on the heavier side with the dumbbell today

* Choose a weight that allows the 20 reps to be completed under 2 minutes

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


* With these large rep schemes and a longer workout, chipping away at manageable sets over the 20 minutes is the name of the game


* Let's aim to complete the wallballs in 3-5 Sets:

* 3 Sets: 25-15-10

* 4 Sets: 20-10-10-10

* 5 Sets: 10's


* There are two ways to attack the bike

1. Hold a steady pace and go for bigger sets of toes to bar

2. Try to hold a stronger pace and work through smaller sets of toes to bar


* No matter if you go for bigger sets or smaller sets, pick something that minimizes time spent not moving

* Here are some options:

* 10 Sets of 3

* 12-10-8 or 10-10-10

* 5x6 or 6x5

* 8-8-7-7

* 8-7-6-5-4


* There are two ways to approach the dumbbell snatches

**1. Steady Singles, Resetting on the Ground:** These are more challenging on the muscles because of the dead-stop, but easier on breathing and positioning (20 Sets of 1)

**2. Small Touch and Go Sets:** These are easier muscularly because of the help of momentum, but can be harder on breathing and positioning (5 Sets of 4, 4 Sets of 5, 2 Sets of 10)


## Back Squat Waves

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 76%

Set 3: 2 Reps @ 82%

3 Minutes Rest

Set 4: 6 Reps @ 76%

Set 5: 4 Reps @ 82%

Set 6: 2 Reps @ 88%

3 Minutes Rest

Set 7: 6 Reps @ 82%

Set 8: 4 Reps @ 88%

Set 9: 2 Reps @ 94%