FUNday

IN TEAMs of 2...

4 Farmers Carries (AHAP)*
*Use back hallway, down & back= 1
  Rest as needed b/n efforts

             then...

10 Rounds for TIME of: 
 20 Doubles Unders (50 singles)
 10 Toes-2-Bar (knees-2-elbows)
 12 KB Snatches (53/35)

Teammates alternate after each movement 

Thursday

21-15-9 reps for TIME of:
 Front Squats (135/75)
 Pull-UPs
 KB Swings (53/35)

Wednesday

DB Bench Press: 10-5-5-5-4-4
Tricep Kickbacks: 8-8-8-8-8

GHD Situps: 10-10-10-10

Tuesday

AMRAP in 6 min of:
 8 Wallballs
 8 Box Jumps

   REST 2 min

AMRAP in 8 min of:
 10 Plate 2OH (45/25)
 20 Russian Twist

BUTTS & GUTS FINISHER
 3 SETS
  1:00 Hollow Hold
  1:00 Russian Twist
  :30 L. Leg Glute Bridge Hold
  :30 R. Leg Glute Bridge Hold
  -Rest 1 min b/t Sets

Monday

AMRAP in 21 min of:
 10 Pull-UPs
 20m Lunges
 200m RUN
 10 Push-UPs
 20 Squats
 200m RUN

FUNday

In TEAMS of 2...

AMRAP in 20 min of:
 60 Deadlifts
 30 Burpees
 60 Front Squats
 30 Burpees
 60 Push Jerks
 30 Burpees
  AMRAP (remaining time)
   Clean & Jerk

RX= 135/95 Barbell
1* TEAM Member working at a time
Partition the reps as You wish

CrossFit Workout “Isabel” World Record

Thursday

3 Rounds of...

In 3 min Complete:
 500m ROW
 MAX Double Unders to the 3min mark

REST 1 min between Rounds
Score= Total # of DU

5 Tactics to Overcome Procrastination
1. Turn your want into a need
2. Get excited about your desired outcome
3. Make striving for your goals a central part of your identity
4. Reward yourself when you get after it
5. Punish yourself when you are lazy