1x Clean 1x Shoulder to Overhead 1x Front Squat 1x Shoulder to Overhead
8x Rounds 155#/105#
*Barbell movements are completed as a ‘complex’ – do not take hands off of the bar until all movements are complete. **Scale to barbell weight you can complete, or use 2x DB’s
In this episode Gene and Heather work their way through the book “Warrior of the Light” by Paulo Coelho and share some of the most impactful pages and comments with you.
Tabata(s)(12:00) 16x Rounds :20s work :10s rest Alternate Between: Hand Release Push-ups & Sit-ups
(WOD 20:00) 5x Rounds :40s Work / :20s Rest Alt DB Snatch DB Overhead Hold Lunges Double Unders / Singles Plank *Use a DB weight you can complete 10x DB Snatch unbroken with
06-25
3x 5:00 Rounds (15:00) 10x DB Single Arm (L) Push-press #AHAP 10x DB Single Arm (R) Push-press #AHAP 10x Push-ups 200m Run *Rest remainder of time under 5:00 **Use a DB weight you can complete 10x unbroken with
3x Rounds (Remainder of Class) 20x Box Step-ups with DB #AHAP 200m Single Arm (L) Farmers Carry #AHAP 200m Single Arm (R) Farmers Carry #AHAP
06-26 27
Active Recovery ~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
We are joined by Stu Brauer long time Fitness Professional , Gym Owner, Podcaster and Business Consultant in the “micro-gym” space on how he has developed such a strong growth focused mindset over the years as he’s evolved who he is within the industry.
25:00 AMRAP 10x KB Russian Twists 10x Ring Rows or Inverted Row 10x 1/2 Turkish Get up (Turkish sit-ups) / Per-side 10x Hand Release Push-ups 10x KB Around the Head 10x KB Goblet Squats
06-12 13
Active Recovery ~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
10-9-8-7-6-5-6-7-8-9-10 Air Squats Sit-ups Lunges *Hold a :100 plank after each ‘even’ number round.
06-01
‘JOHNNY BRAVO’ 100 Push Press (95#/55#) Perform 5x Deadlifts Every Time You Break* *Resting in the front rack for more than 3 seconds qualifies as breaking 😈
Aaron and I go through what it means to go AWOL (Absent Without Official Leave) in the military, on your job, on your friends and in your personal life – and the costs associated with doing so.
We are joined by Coach Michael Brazell (Facebook & Instagram). CrossFit Coach, Yoga and Meditation Teacher, intuitive healer Grief Companion, and Death Doula as well as being a long time Martial Artist.
4x Rounds 10x Single Arm DB Thrusters 10x Burpee over DB
05-05
STRENGTH FIRST 3×15 Plate Ground to Overhead #AHAP 3×15 2xDB Russian Deadlift (RDL) or use Barbell 45#/35# 3×10 2xDB Shoulder Press 3×10 2xDB Lateral Raises 3×10 1xDB French Curls 3×10 2xDB Shrugs (Go Heavy)
WOD 8x Rounds 5x Front Squat 10x Push-Press 2xDB = Medium Weight *Use same # for both lifts
05-06
‘HEIDI’
23:00 AMRAP 23x Air Squats 23x Push-ups 23x KBS 25#/15# 23x Jumping Lunges 23x Sit-ups 23x Box Jumps 24″/20″
Dedicated to Royal Canadian Mounted Police Constable Heidi Stevenson who died on April 19, 2020, while protecting others during a mass shooting that took place in the Canadian province of Nova Scotia. The rep scheme signifies the number of years she served in the force.
05-07
5:00 AMRAP each set (3:00 rest between sets) Set 1: 5x step-ups (20″ box or plates), 7x v-ups / Sit-ups Set 2: 5x push-ups, 7x goblet squats Set 3: 5x ring-rows, :30 plank
05-08/09
Active Recovery ~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
What is this term “Gaslighting”? How it is utilized and ways we can deal with it as a warrior should. Then we respond to a listener who posted back on the article and subject who had a different POV on it.
‘PUBG’ EMOM for As Long As Possible 1 Double-DB Devil Press 1 Double-DB Clean & Jerk 1 Single-arm-DB Snatch *Add 1 rep to each movement every minute(1-1-1 then 2-2-2 then 3-3-3 etc…) **DB = #AHAP
25:00 AMRAP 6x “Thanos Complex” Power Clean + Push Press + Front Squat 115#/75# **If not RX then use lowest weight you can handle out of 3 movements 1x 200m Single Arm KB Carry (75#/55#) *Change Arms @ ~100m 6x Bar Facing Burpees
04-17 & 04-18
Active Recovery ~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
15:00 AMRAP 10x Ground to OH w/Plate 35#/25# 10x Squats w/Plate 35#/25# 10x OH Press w/Plate 35#/25# 10x Burpee Run 200m **Try to do the first 3 “plate” movements unbroken and “back2back2back”
5:00 Rest “Minimum”
3 Sets Each of 1:00 / 1:00 Rest Max Sit-ups Max Push-ups 1:00 Plank
15:00 AMRAP 15x Burpees (alt = 10 push-ups + :30 plank) 15x Push Press 20x Russian Twist w/plate 25#/10# *Choose a weight for the Push Press that will challenge you! *A little heavier than normal so you might want to break the push press but won’t because you are a badass ?
~ Rest 3:00 min ~
4x Rounds 10 x 1 arm dumbbell high pull with 2 sec negative (right arm) 10x 1 arm dumbbell high pull with 2 sec negative (left arm) :30 sec hold dumbbell overhead alt sides 1:00 Rest *Choose a weight for the DB that will challenge you!
03-25
4x Rounds 6x Push-ups + DB/KB Deadlift 6x Lunges or 12x Air Squats *Choose weight for the DB/KB that will challenge you!
~ Rest 5:00 min ~
4x rounds 200m Run 20x Ground to Overhead w/Plate 20x Lunges or Air Squats
20:00 AMRAP 5x Burpee Broad Jumps 10x Barbell Push-press 45/35 15x Push-Ups 20x Air Squats 25m Bear Crawl 200m Run
03-17
‘Helen’ 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups (use band, or ring rows/inverted row)
03-18
5:00 AMRAP each set (3:00 rest between sets) Set 1: 5x box jumps (24″/20″), 7x toes to bars Set 2: 5x push-ups, 7x goblet squats (55#/35#) Set 3: 5x pull-ups, 7x burpees
*Scale movements as needed: box jumps to step ups, pull-ups to ring rows.
