Time in Time Out

Adding the factor of time to any workout makes or beaks your intensity. Take this week to time your workouts. The following week repeat the same workouts and try to improve on time. See what happens to calories burned, oxygen consumption, and intensity.

WOD
10-9-8-7-6-5-4-3-2-1
Burpees
Pull-ups
Box Jumps (32 inch)
Over Head Press (M-115 W-65)

GET SOME

Hello

Getting back after it with mental toughness, chaotic movements, and nutrition

WOD
5K with 20 push-ups every 2 minutes

GET SOME

Discovery

Look at yourself and see what you want out of your body. No one besides yourself can control what you make your body to be and capable of. Never limit your body. You are the only one who can set limitations. Discover your bodies abilities!
WOD
3 rounds
Row 500M
50 Pushup
50 Ring Row
50 Air squats
50 Situps

Food

The mechanism for fastest weight loss or weight gain. Nothing is more important then your food. It is your fuel that allows your body to do minute to minute activities. So why do we choose to feed it crap (sweets, whites, processed) and expect it to perform at top level. Very simply put. "Feed your body the fuel it needs to meet your performance expectations"

WOD
Three Rounds
DB Snatch( 21-15-9) M-50DB W-25DB
Walking Lunge (50 steps out 50 steps back)
Rower 500M

Consistency

One of the hardest and most valable concepts in training is consistency. Not to lose motivation during the hard times of busy life, no results seen, and overall laziness. But if you can overcome this wall that is placed in front of everyone you will truly achieve your goals and surpass others in competition.

WOD (Your choice of weight)
1-10 working up
Squats
Push-ups
10-1 working down
Swings
Pull-ups

The Start

Working towards goals that are wanted is a chase. A concept that some understand and others have no idea of what it is. Chasing is what we do in exercise either moving more weight, moving through a workout faster, completing more reps. This is why we workout!!

WOD
100 Burpees
75 Thrusters (75 Pounds)
For time

Be Some One

Decide today to be the one that you always tell yourself that you are going to be!!

WOD
25 Pull-ups
50 Burpees
75 DeadLift 135
100 Squats