Endurance:
50ft = 1 width of basketball court
With a Continously Running Clock
Sprint 1 Width the 1st Min
Sprint 2 widths the 2nd Min (out and back)
Sprint 3 widths the 3rd Min…
Continue until you cannot complete the widths w/ in the min

Inspiration: “Somebody should tell us, right at the start of our lives, that we are dying. Then we might live life to the limit, every minute of every day. Do it! I say. Whatever you want to do, do it now! There are only so many tomorrows.” -Pope Paul VI

WOD:
AMRAP in 20 Mins
Run 800m
25 Air Squats

Strength:
3 x 3
Press (Warm Up)
3 – 3 – 3 – 2 – 2 – 1
Press

Inspiration: “Do not mistake for conspiracy and intrigue what can best be explained by stupidity and incompetence.” -Unk

WOD:
5 Cycles of 2 Mins Work 1 Min Rest
Each 2 Mins Cycle Begin W/
10 Thrusters (M: 65# W: 45#)
10 Pull Ups
Finish the 2 Mins of Work W/ As Many Burpees As Possible
Rest 1 Min
*Score = total burpees

Endurance:
1 Mile Max Effort

Inspiration: “The hardest part of any journey is the 1st step…” -Anon

WOD:
4 Rounds For Time
15 Toes To Bar
Run 200m
20 Knees To Elbows
Run 200m

Strength:
3 – 3 – 3 – 3 – 3
Back Squat

Inspiration: “No man is ever whipped until he quits in his own mind.” -Hill

Strength:
5 – 5 – 5
Deadlift
3 x 3
OVHD Squat
12, 10, 8, 6, 4, 2
DH Pull Ups w/ 20# Vest

Inspiration: “It’s not the size of the dog in the fight, it’s the size of the fight in the dog.” -Mark Twain

WOD:
For Time
30 Pull Ups
Run 200m
20 Pull Ups
Run 400m
10 Pull Ups
Run 800m

Endurance:
Run 8 Mins Max Effort
Rest 2 Mins
Run 8 Mins Max Effort

Inspiration: “To understand everything is to forgive everything” -Buddah

Strength:
3 x 3
Clean Pull (Warm Up)
3 x 1
Pwr Clean and Jerk
1 x 1
Pwr Clean and Jerk

Inspiration: “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” -Schwarzenegger

Endurance:
4 x Sprint 100 Yds
Rest 2 xs the work interval
8 x Sprint 40 Yds
Rest 2 xs the work interval

Inspiration: “Strength does not come from physical capacity. It comes from an indomitable will.” -Ghandi

WOD:
3 Rounds For Max Reps
1 Min Max KB Swings (M: 55# W: 35#)
Rest 1 Min
1 Min Max Ring Dips
Rest 1 Min

Strength:
3 – 3 – 3 – 3 – 3
Front Squat

Inspiration: “It takes more courage to reveal insecurities than to hide them, more strength to relate to people than to dominate them, more ‘manhood’ to abide by thought-out principles rather than blind reflex. Toughness is in the soul and spirit, not in muscles and an immature mind.” -Karras

WOD:
AMRAP in 20 Mins
4 Burpees
5 R Arm KB Push Press (M: 55# W: 35#)
50 Ft Walking Lunge Steps
4 Burpees
5 L Arm KB Push Press
50 Ft Walking Lunge Steps
*KB must be carried during lunges. How is up to you.

Strength:
3 x 3
Snatch Drop (Warm Up)
3 x 1
Snatch Drop (Hold bottom for 3 count)
3 x 1
Snatch
10, 8, 6, 4, 2
DH Chin Ups (20# vest or flack)

Inspiration: “The only place where success comes before work is in the dictionary.” -Kendall

Endurance:
5 x Sprint 100 Yds
4 x Sprint 100 Yds (90# sled)
3 x Sprint 100 Yds (45# sled)
2 x Sprint 100 Yds (90# sled)
1 x Sprint 100 Yds

Inspiration: “If A equals success, then the formula is A equals X plus Y and Z, with X being work, Y play, and Z keeping your mouth shut.” -Einstein

WOD:
Complete 5 Cindy Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
Rest 60 Seconds
Repeat for 4 Cycles

Strength:
3 x 3
Strict Press (Warm Up)
1 – 1 – 1
Strict Press
2 – 2
Push Press
3
Push Jerk

Inspiration: “I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do.” -da Vinci

Endurance:
Run 7 Mins
Rest 2 Mins
Run 7 Mins

Inspiration: “Take time to deliberate; but when the time for action arrives, stop thinking and go in.” -Andrew Jackson

Saturday Endurance:
20 Mins Max Effort (no load)
Rest 3 Mins
10 Mins Max Effort (20# vest)

WOD:
8 Rounds For Reps
Max Double Unders in 30 Seconds
Rest 30 Seconds
Max Sit Ups (ABMAT) in 30 Seconds
Rest 30 Seconds

Strength:
5 – 5 – 5
Back Squat

Inspiration: “What we seek we shall find; what we flee from flees from us.” -Emerson

WOD:
With a continously running clock:
Before 1 Min do 1 Ring Dip and 1 Burpee
Before 2 Mins do 2 Ring Dips and 2 Burpees
Continue until you cannot complete the dips/burpees with in the min

Strength:
5 x 3
Deadlift
3 x 3
Snatch Drop (Warm Up)
3 – 3 – 3
OVHD Squat
Wearing a 20# Vest or Flack
10, 8, 6, 4, 2
DH Pull Ups

Inspiration: “Because fear makes each man do his best to shelter his unarmed right side with the shield of the man next to him, thinking that the closer the shields are locked together the better will he be protected.” -Thucydides