Thursday

“Success isn’t a matter of who has the greatest ideas and plans; success lies in action. The person who can get the most done, and at the higher quality, will be more successful than the one who can’t. The greatest people in history have been known to have a unique abundance of energy. When others slept, they worked. When their peers were on breaks, they hustled. Energy is a necessity, a commodity as important as time, and far more important than money.” Read more of: How to Structure Your Day for Success

Workin' hard or hardly workin'?!

Workin’ hard or hardly workin’?!

WOD:
P1. EMOTM until working sets cannot be accomplished or 10 min max:
1 weighted pullup (or least assistance possible) + 2 non-weighted strict pull-ups (or slightly more assistance than your 1 rep) + 4 kipping pull-ups
P2. Paleo Challenge Strength:
Back Squat 5 rounds x 1 rep Increasing each single to a heavy 1 rm.
*warmup with lighter loads for 2-3 reps, then begin singles at; 60,70,80,90,100+%.

Friday

GOAT DAY!
2 different options for today’s workout:

Option 1: Body weight. Cindy- AMRAP 20 min. 5 pull-ups, 10 pushups, 15 squats

Option 2a: Strength. If you missed Thursday perform:
P1. 10 min work to a 1 rm push press
P2. Push press – 8 sets x 2 reps OTM @ 80% 1 RM

Option 2b:If you were here Thursday perform:
Back Squat. Same as press above, but with back squats.
P1. 10 min work to a 1 rm back squat
P2. Back squat 8 sets x 2 reps OTM @ 80% 1 RM

*Pick what you suck at!