“If you think you are too small to be effective, you have never been in the dark with a mosquito.”-Tim Ferriss, Tribe Of Mentors.
Fitness
1.5 min. coach led deadlift warmup
2.deadlift 3 x 3 (add 5lbs from last week) in 15 min.
21-15-9 reps for time of:
-power clean #135m #95f
-hand release pushups
Performance & Sport
1.5 min. coach led deadlift warmup
2.deadlift 3 x 3 (add 5lbs from last week) in 15 min.
“Elizabeth”
21-15-9 reps for time of:
-clean #135m #95f
-ring dips
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“Often, all that stands between you and what you want is a better set of questions.”-Tim Ferriss, Tribe Of Mentors.
Fitness
1.bench 3 x 3 (add 5lbs from last week)
2.press 2 (reps) x 4 (sets) (add 5lbs from last week)
for time:
-10 burpees
-20 wall ball #20m #14f
-30 alternating hand dumbbell power snatch #35m #20f
-400m run
-30 alternating hand dumbbell power snatch #35m #20f
-20 wall ball #20m #14f
-10 burpees
Performance & Sport
1.bench 3 x 3 (add 5lbs from last week)
2.press 2 (reps) x 4 (sets) (add 5lbs from last week)
for time:
-10 burpees
-20 wall ball #20m #14f
-30 alternating hand dumbbell power snatch #50m #35f
-400m run
-50 situps
-400m run
-30 alternating hand dumbbell power snatch #50m #35f
-20 wall ball #20m #14f
-10 burpees
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“Never let a good crisis go to waste. It’s the universe challenging you to learn something new and rise to the next level of your potential.”-Tim Ferriss, Tribe Of Mentors.
Fitness
1.squat 3 x 3 (add 5lbs from last week)
“Helen”
3 rounds for time of:
-400m run
-21 kettlebell swings #53m #35f
-12 pullups
Performance & Sport
1.squat 3 x 3 (add 5lbs from last week)
“Helen”
3 rounds for time of:
-400m run
-21 kettlebell swings #53m #35f
-12 pullups
“Life punishes the vague wish and rewards the specific ask. After all, conscious thinking is largely asking and answering questions in your own head. If you want confusion and heartache, ask vague questions. If you want uncommon clarity and results, ask uncommonly clear questions.”-Tim Ferriss, Tribe Of Mentors.
Aerobic Development Day
-with a heart rate below 155bpm; run, row, or bike max distance in 28 min.
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“Each of us is a product of all our experiences and all our interactions with other people.”-Colin Powell, It Worked For Me: In Life And Leadership.
Fitness
1.5 min. coach led snatch review
2.power snatch 3-3-3-3-3 work to challenging in 12 min.
AMRAP in 15 min. of:
-12 thrusters #95m #65f
-9 hang power clean #95m #65f
-6 shoulder to overhead anyway #95m #65f
-200m run
Performance & Sport
1.5 min. coach led snatch review
2.power snatch 3-3-3-3-3 work to challenging in 12 min.
AMRAP in 15 min. of:
-12 thrusters #135m #95f
-9 hang power clean #135m #95f
-6 shoulder to overhead anyway #135m #95f
-200m run
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“The day you are not solving problems or are not up to your butt in problems is probably a day you are no longer leading. If your desk is clean and no one is bringing you problems, you should be very worried. It means that people don’t thing you can solve them or don’t want to hear about them. Or, far worse, it means they don’t think you care.”-Colin Powell, It Worked For Me: In Life And Leadership.
Fitness
1.8 min. coach led gymnastics
2.power clean (from floor) 3-3-3-3-3 work to challenging in 12 min.
21-15-9 reps for time of:
-double unders
-wall ball #20m #14f
-target burpees
Performance & Sport
1.8 min. coach led gymnastics
2.power clean (from floor) 3-3-3-3-3 work to challenging in 12 min.
30-20-10 reps for time of:
-double unders
-wall ball #20m #14f
-target burpees
“Whenever you place the cause of one of your actions outside yourself, it’s an excuse and not a reason.”-Colin Powell, It Worked For Me: In Life And Leadership.
Fitness
1.5 min. coach led mobility
2.front squat 3 (reps) x 5 (sets) (add 5lbs from last week)
for time:
-50 cal. row/bike/ski/run
-50 box jump overs “24m “20f
Performance & Sport
1.5 min. coach led mobility
2.front squat 3 (reps) x 5 (sets) (add 5lbs from last week)
for time:
-75 cal. row/bike/ski/run
-75 box jump overs “24m “20f
“Fear and failure are always present. Accept them as part of life and learn how to manage these realities. Be scared, but keep going. Being scared is usually transient. It will pass. If you fail, fix the causes and keep going.”-Colin Powell, It Worked For Me In Life and Leadership.
REMINDERS: We follow CCPS school closings and delays during the “school year,” we hope everyone saw we posted on Monday night that all AM classes were cancelled due to the hurricane, and we hope you saw through our Private FB group, public FB page, Facebook or Instagram stories that PM classes were ON. More importantly, we hope you and your family’s property was safe during the hurricane.
Fitness
1.8 min. coach led deadlift warmup
2.deadlift 3 (reps) x 5 (sets) (add 5lbs from last week)
3 rounds for time of:
-200m run
-15 kettlebell swings #53m #35f
-200m run
-10 burpees
Performance & Sport
1.8 min. coach led deadlift warmup
2.deadlift 3 (reps) x 5 (sets) (add 5lbs from last week)
3 rounds for time of:
-400m run
-15 kettlebell swings #70m #53f
-200m run
-10 burpees
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“Good judgement comes from experience, and experience comes from bad judgement.”-Colin Powell, It Worked For Me: In Life & Leadership.
REMINDERS: We follow CCPS school closings and delays during the “school year,” with the threat of flooding and severe weather tomorrow due to Hurricane Isaias please check Facebook and Instagram for possible class cancellations
Fitness
1.bench 3 (reps) x 5 (sets) (add 5lbs from last week) in 12 min.
2.press 3 x 3 (add 5lbs from last week) in 8 min.
AMRAP in 10 min. of:
-10 hang power clean #95m #65
-15 hand release pushups
-10 shoulder to overhead anyway #95m #65
-15 air squat
Performance & Sport
1.bench 3 (reps) x 5 (sets) (add 5lbs from last week) in 12 min.
2.press 3 x 3 (add 5lbs from last week) in 8 min.
AMRAP in 10 min. of:
-10 hang power clean #135m #95f
-15 hand release pushups
-10 shoulder to overhead anyway #135m #95f
-15 air squat
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“No matter how significant or life-changing your greatest hit or miss might be, neither even begins to define who you are. Each of us is a product of all our experiences and all our interactions with other people. To cite calculus, we are the area under the curve.”-Colin Powell, It Worked For Me: In Life and Leadership.
Fitness
1.squat 3 (reps) x 5 (sets) in 15 min.
for time:
-10 burpees
-20 wall ball #20m #14f
-30 power snatch #95m #65
-20 wall ball #20m #14f
-10 burpees
Performance & Sport
1.squat 3 (reps) x 5 (sets) in 15 min.
for time:
-10 burpees
-20 wall ball #20m #14f
-30 power snatch #135m #95f
-20 wall ball #20m #14f
-10 burpees
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