A. 3 sets of:
Russian Kettlebell Swings x 15-20 reps
Rest 45 seconds
Goblet Squats x 10-15 reps
Rest 45 seconds
Shoulder Press x (Make up what you have missed: 555,333,531)
Rest 45 seconds

B. 13 min total.
Against a 3-minute running clock, climb as high as possible through the following ladder:
1 Thruster (65,95#)
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees…
…continuing to climb the ladder until 3 minutes is up.

Rest 2 minutes between sets, and complete a total of three sets, beginning back from rep 1 each set.


“Starting today, I want you to catch yourself and acknowledge all the things you are doing right, specifically sport-wise. During your training, when you are at practice, and at the end of the day, purposely look for all the things you did right. We live in a negative-oriented world, and there are more than enough people out there who will be more than happy to point all the things you are doing wrong. And many of them already do so without even asking you! If you want to develop rock solid self-confidence, you’ve got to take control of your focus and look for all the things you are doing right.”
How to Build the Self-Confidence of a Champion


In teams of four, complete four sets of the following circuit for max reps/calories:
60 seconds of Jumping Lunges
30 seconds rest
60 seconds of KB/DB push press with both arms.
30 seconds rest
60 seconds of Ball slams
30 seconds rest
60 seconds of Rowing (calories)
90 seconds rest


decision to tryWOD:
Take 12-15 minutes to work on handstand kickup/ hold progressions
kick up to handstands/ walk *use mat and partner for spotter or wall

B. Partner sled pushes 2-3 person teams
Each min, partner 1 will push down, partner 2 pushes back
Min 1-2: empty sled
Min 3-4: 10/ 15#
Min 5-6: +15/ +25#
Min 7-8: +10/ +10
Min 9-10: +25/ +35
Min 11-12: +35/ +45
*this sessions begins fast and furious with light weight, then progressively becomes a grind to push through the sled and keep it moving!

C. easy 750-1000m. cool down row


“What if we didn’t worry about comparative levels of status or pecking order, didn’t worry about wearing our emotions on our sleeves, didn’t worry about making ourselves vulnerable by possibly coming across a little too sincere or a little too happy? What if you treat every person you meet with the same enthusiasm you would show if you met one of your heroes? Most importantly, how would the other person feel if you treated them that way?”
What If You Treat Every Person You Meet This Sensational Way?


Yesterday, Mike and his wife, Dana, started their day in the 7am class together. What will you do with your day?

A. power clean skill work

B. AMRAP 17 min:
40 Burpees
30 power clean (75/45 lbs)
30 Burpees
30 power clean (135/75 lbs)
20 Burpees
30 power clean (165/100 lbs)
10 burpees
As many power cleans as possible (210/120 lbs)


make it happenWOD:
A. Three sets of: *warmup back squats with 5@barbell, 4@40%, 3@50%, 2@60%, then begin..
Back Squat x (1. 5@75%, 2. 3@85%, 3. 1+@95%)
Rest 60 seconds
Ring Rows x 10-12 reps
Rest 60 seconds
Wall/box Climb x 4-6 reps
Rest 60 seconds

B. 3 rounds for time of:
10 Pull-Ups
20 Wall Ball Shots 14/20 10′
100 Meter Run (sidewalk and back)

IMG_5064 IMG_5065


“When he wanted something from the workout, he was living in the future (the score, end game, validation). When he cleared that perception he was able to live in the moment and see 14.1 as another opportunity to do what he truly enjoys, which is to perform to his potential. After we cleared the fear, he repeated the workout and had a much improved outcome. He later told me that his take away from the experience is that: “This result doesn’t define you. All the other stuff you do leading up to this is what makes you who you are.”
A. Three sets of:
*warmup deadlift with 5@barbell, 4@40%, 3@50%, 2@60%, then begin..
Deadlift x (1. 3@70%, 2. 3@80%, 3. 3+@90%)
Rest 60 seconds
Dumbbell rows x 8-10 reps per arm
Rest 60 seconds
Plank from Elbows x 60 seconds

B. Three sets for times of: 90-100% efforts
Run 400m/ Row 500 Meters
Rest 2 minutes


Im irishWOD:
A. Three sets of:
*warmup shoulder press with 5@barbell, 4@40%, 3@50%, 2@60%, then begin..
Shoulder Press x (1. 5@75%, 2. 3@85%, 3. 1+@95%)
Rest 45 seconds
Turkish Get-Ups x 3 reps each arm
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B. Three rounds for time of:
30 Russian Kettlebell Swings (35,53#)
15 Push-Ups


The single factor that separates the ultra successful from everyone else is that successful people endure short-term pain (even seek it out) for long-term gain, while unsuccessful people give into short-term pleasure (even seek it out) and experience long term pain.
Secret to Success

Three sets of:
Shoulder Press x (1. 3@70% 2. 3@80% 3. 3+@90%.)
Rest 60 seconds or less
Side Planks x 30 seconds each side
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. Complete as many rounds and reps as possible in 7 minutes of:
Toes to Bar x 10 reps
Push-Ups x 15 reps
Box Jumps x 20 reps (20,24”)