Week of 3/30 – 4/5

Some Vacancy on the goals board. Put something up that inspires you!

“As I see it then, the formula runs something like this: a man must choose a path which will let his abilities function at maximum efficiency toward the gratification of his desires. In doing this, he is fulfilling a need (giving himself identity by functioning in a set pattern toward a set goal) he avoids frustrating his potential (choosing a path which puts no limit on his self-development), and he avoids the terror of seeing his goal wilt or lose its charm as he draws closer to it (rather than bending himself to meet the demands of that which he seeks, he has bent his goal to conform to his own abilities and desires).

In short, he has not dedicated his life to reaching a pre-defined goal, but he has rather chosen a way of life he knows he will enjoy. The goal is absolutely secondary: it is the functioning toward the goal which is important. And it seems almost ridiculous to say that a man must function in a pattern of his own choosing; for to let another man define your own goals is to give up one of the most meaningful aspects of life — the definitive act of will which makes a man an individual.

A man who procrastinates in his choosing will inevitably have his choice made for him by circumstance. So if you now number yourself among the disenchanted, then you have no choice but to accept things as they are, or to seriously seek something else. But beware of looking for goals: look for a way of life. Decide how you want to live and then see what you can do to make a living within that way of life. But you say, “I don’t know where to look; I don’t know what to look for.”

And there’s the crux. Is it worth giving up what I have to look for something better? I don’t know—is it? Who can make that decision but you? But even by deciding to look, you go a long way toward making the choice.

I’m not trying to send you out “on the road” in search of Valhalla, but merely pointing out that it is not necessary to accept the choices handed down to you by life as you know it. There is more to it than that — no one has to do something he doesn’t want to do for the rest of his life.”

Hunter Thompson @ 20 years old

Monday 3/30

WOD & Foundational

12 Min Repeating  Ladder 1-2-3-1-2-3 etc.
Strict Handstand Push-ups > Ambat MOD>Ring Dips > Ring Push-up)
Muscle -up >DH Pull-ups/Chin-ups > Ring Rows


15 Min Farmer Carry (AHASP)
200m Run when you fail.

Notes: Part 1… get some challenging quality work in wherever your current ability level will safely allow or the rep scheme of 1,2,3. How far you make it is secondary to solid challenging movement. Part 2 likewise… carry some objects that are currently heavy for you. The heavier they are the more you run which is not really a bad thing. If you are completing 2 big laps without stopping, you may need to bump up the weight.

Tuesday 3/31

WOD & Foundational

2 Mins on 1 min off  Max Reps
Tire Flips
Russian Swings
Slamballs over the rig
Push-ups (ADV: Ring)
Sled Push (ADV: BW)

3 mins off then

1 Min on 1 Min off  Max Reps
Tire Flips
Russian Swings
Slamballs over the rig
Push-ups (ADV: Ring)
Sled Push (ADV: BW)

Notes: Intermittent power endurance day… maximize movement and minimize rest during the work periods and recover as best you can in the down time. Please keep track of reps and post totals to the chalkboard.

Wednesday 4/01


15 Mins to 1RM Clean and Jerk


6x Max Reps KB Clean & Jerk
*KBs as heavy as possible with good form – 2 mins Rest between Sets


15 mins Hang Clean and Jerk Movement Exploration or KB Headcutter


Pick 1. Time Trial and complete as fast as possible:
2K Row
2K Ski
1 Mile Run

Notes: Testing day. We highly encourage you to run the mile. Running is a primary human function-  let’s get better at it! 

Thursday 4/02

WOD & Foundational

With a Partner:
3 Rounds per person
In 2 mins do 10 Goblet Squats and Row the remainder for Max Meters

3 Rounds per person:
In 2 mins do 10 KB Swings and Shuttle run the remainder for Max Laps

3 Rounds per person:
In 2 mins do 10 KB Push Press and Ski the remainder for Max Meters

*Bonus Round  Challenge
“Hells Bells”

Notes: Though this is a partner workout, it’s really just an interval workout done with partners to keep the timing simple. Work at a high capacity for the 2 mins knowing that you have the next 2 mins off!

Friday 4/03

WOD & Foundational

10 mins Back Squat to a Heavy Set of 5


“Triple 5”

5 Mins Max Pullups/Ring Rows
5 Mins Rest
5 Mins Max Double KB Clean& Jerks (53/35#)
5 Mins Rest
5 Min Row for Calories

Notes: “Triple 5” is a new benchmark. Keep track of reps and how you MOD the movements. You can squeeze one of our challenges in there with Max Rep DH Pull-ups on the first set of the 5 mins.. Keep track of what you were able to do.

Saturday 4/04

Coach’s Choice (hoping for good weather!)

Sunday 4/05

Open Gym – Make up a missed WOD from this week or… practice all things gymnastics. Cartwheels, handstands, ring holds, muscle ups, pistols … Etc. 

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