FUNday

“AIR FORCE”

For time:
  20 Thrusters
  20 Sumo deadlift high pulls
  20 Push jerks
  20 Overhead squats
  20 Front squat

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

Thursday

EMOM for 12min Complete:
  EVEN- 5 Bench Press (60-70% 1RM)
   ODD- 5 Chin-UPs

Nothing is Guaranteed

Wednesday

Complete for TIME: 
  800m Run
  60 Alternating Lunges
  40 HR Push-UPs
  60 Russian Twist (25/10)
  800m Run

Still Strong

Tuesday

Clean & Jerk: 5-3-3-1-1-1-1

Monday

21-15-9 reps for TIME of:

   Row for Calories

   KB Swings (53/35)

   Pull-UPs

The Resilience Habit I Taught Thousands Of Army Drill Sergeants

• Thinking differently. In order to develop resilience, you have to understand how you think about adversity, stress, and challenging situations. 
• Connecting more. I learned a new term working with the soldiers: "battle buddy." A battle buddy is another person a soldier can count on in any type of situation.
• Staying energized and motivated. Resilience demands incorporating recovery into your daily routine. "Recovery" is simply the process that brings your functioning back to pre-stressor levels. 

Thursday

Today, we'll focus on mobility and work to perfect our form/technique in several of our more common movements. 

*We have scheduled a "Pool" WOD for this Friday at 1pm. I encourage everyone to attend, regardless of your swimming ability. It will be a great opportunity, for all of us, to test our fitness and mental fortitude!

Wednesday

Complete for TIME:
  20 Thrusters 
  50 Double Unders
  20 Power Snatches
  50 Double Unders
  20 Thrusters

RX= 95/65*

Every Day is a Gift...