“I believe that anyone can conquer fear by doing things he fears to do,
provided he keeps doing them until he gets a record of successful
experiences behind him.” – Eleanor Roosevelt
Death by Burpees
Min 1- 1 burpee
Min 2- 2 burpees
Min 3- 3 burpees
Min 4- 4 burpees
etc….each minute burpees go up by 1 until can cannot complete in the given minute.
Can anyone finish the round of 20?
“I learned inspiration does not come like a bolt, nor is it kinetic, energetic,
striving, but it comes to us slowly and quietly and all the time, though we
must regularly and every day give it a little chance to start flowing, prime
it with a little solitude and idleness.” – Brenda Ueland
In a 2:30 window:
Complete 10 Dball over shoulder 100 lbs, then max pistols in remaining time.
Continue/repeat 2:30 window until you accumulate 100 pistols.
*Time to beat- 9:29
10 Min Amrap:
Kettlebell Swings 70lbs
“God grant me the serenity
To accept the things I cannot change;
Courage to change the things I can;
And wisdom to know the difference.
Living one day at a time;
Enjoying one moment at a time;
Accepting hardships as the pathway to peace;
Taking, as He did, this sinful world
As it is, not as I would have it;
Trusting that He will make all things right
If I surrender to His Will;
So that I may be reasonably happy in this life
And supremely happy with Him
Forever and ever in the next.
-The Serenity Prayer
Buy in: 5 Rope Climbs 15 ft
Then 10 rounds:
35 Double Unders
9 Handstand Pushups
Buy out: 5 Rope Climbs 15 ft
“I exercise because the victories I achieve in the gym translate to all aspects of my life.” – Anonymous
30 Dumbbell Snatches 50 lbs
15 Burpee Box Jump Overs
-Rest 3 minutes between rounds
“Something which we think is impossible now will not be impossible in another decade.” -Constance Baker Motley, First Black American Woman Federal Judge
Deck of Cards-Double Unders
Get a deck of cards and every card you flip over, perform that many double unders. Continue until you complete the entire deck of cards.
This is 416 Double Unders in total.
“The important thing is not to stop questioning.” -Albert Einstein
16 Sets of 75m Sprints at Max Effort. Rest as needed between sets to keep the intensity super high!
Last week was long and slow, this week is short and fast. I’m excited to see the results at the end of the program.
“The biggest mistake people make in life is not trying to make a living
at doing what they most enjoy.” – Malcomb S. Forbes
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
“Build your workouts around movements that have some obvious,
commonplace analog in nature. If your movements are never seen
outside of the gym they are probably marginally productive, if not dangerous.”
3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds