Workouts for Week of March 11

“Life is either a daring adventure or nothing at all.” Helen Keller

Monday
STRENGTH
6X3 BN to a 3RM on a 2:00 INT

CONDITIONING – EMOTM for 10 min:
odd minutes) 6-10 UB PSN
even minutes) 6-10 Bar-Facing OTB Burpees

ACCESSORY:
DB Row 3X10
Flyes 3X10
Overhead Triceps Extensions 3X10


Tuesday
STRENGTH
6X3 BKSQ to a 3RM on a 2:30 INT

CONDITIONING
A/B Parnter Workout, 15 min AMRAP:
12 SA DB HGPCNJK (55/35 lbs)
12 CTB Pull Ups
12 Cal Row


Wednesday
EMOTM for 16 min (no more than 30 seconds work each minute):
odd minutes) 9 UB Thrusters
even minutes) 30 Double Unders

MIDLINE - accumulate:
50 AbMat/GHD Hip Extensions
4:00 Plank
25 KB Windmills e/s


Thursday
SNDR/SNBAL 6X3

1 Round every 4:00 for 5 Rounds:
5 HSPU
10 Wall Balls (20/14 lbs)
15 AbMat Sit Ups
Run 200


Friday
19.4 - TBA!


Saturday
WEIGHTLIFTING
Max SN 7X1
Max CNJK 7X1
FRSQ 4X3 to a 3RM


When you come to something standing in the way between you and your goals, is it an obstacle or a challenge? I would encourage you to take the positive mindset and tackle it as a challenge. Obstacles are impediments and roadblocks, while a challenge allows you to grow from the experience and be able to help others when they reach the same or similar sticking points.

Don’t be afraid to ask for help in working through challenges. It’s likely your friends, family, coaches and/or teammates have been in similar situations and may be able to help you. But know that you must be dedicated and determined to do the necessary work to get you to where you want to go.

Stay positive in your approach and outlook. Time for a little self-analysis: Are you that friend at times that allows negativity to creep in and make you criticize, condemn, and complain about the events, people, or situations in your life?

This brings me to this month’s challenge. No criticizing, condemning, or complaining. None. Not one little bit. Penalty: 15 burpees. Thirty days of no whining, sniveling, or blaming others for our problems. Thirty days of looking for the positive mindset and solution. Thirty days of looking at the challenges before us as opportunities and not obstacles.

If you accept the challenge, you and those teammates that are participating will hold you accountable. If you don’t step up to this challenge, don’t try to assess a penalty on someone who is – that will lead to your being part of the challenge and kicking it off with 50 burpees.