snatch long pull (this is a snatch hi-pull from the floor)
EMOM 5 min
Deadlift: hit a 80% 1rm double every min for 5 min no dropping or bouncing weights Conditioning: multi-amrap 5 min max wall ball 20/14 1 min rest 4 min row for max cal 1 min rest 3 min du's 1 min rest 2 min bar-touch burpees 1 min rest 1 min T2B
Just in case you should occasionally need reminding as to why we should do all this stuff....
WHAT IS A WORKOUT ?A workout is 25 percent perspiration and 75 percent determination. Stated another way, it is one part physical exertion and three parts self-discipline. Doing it is easy once you get started.
A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind, and toughens the spirit. When you work out regularly, your problems diminish and your confidence grows.
A workout is a personal triumph over laziness and procrastination. It is the badge of a winner-- the mark of an organized, goal-oriented person who has taken charge of his, or her, destiny.
A workout is a wise use of time and an investment in excellence. It is a way of preparing for life's challenges and proving to yourself that you have what it takes to do what is necessary.
A workout is a key that helps unlock the door to opportunity and success. Hidden within each of us is an extraordinary force. Physical and mental fitness are the triggers that can release it.
A workout is form of rebirth. When you finish a good workout, you don't simply feel better, YOU FEEL BETTER ABOUT YOURSELF.
♣ Club = box jumps ♦ Diamond = kb swings ♥ Hearts = push press ♠ Spades = pullups Jokers = 400m run with obstacle First we'll take the time to teach technique and performance tips on the movements, and then we'll put the skills to use in a fun and energizing workout. It's FREE so bring a friend or two, form a team, and test yourself!