September 22, 2017

“Do your actions match your ambitions?”

Strength:

Snatch Press

WOD:

6 Rounds

Wall Balls

Burpees

:40 Work

:20 Rest

September 21, 2017

“This place will change you if you let it.”

Strength: Deadlifts

WOD:

1200m Run

60 KB Snatch (55/35)

30 Thrusters

September 19, 2017

“Knowledge will give you power. Character will give you respect.”

Strength: Push Jerk

WOD:

4 Rounds

13 Hang Squat Clean (135/95)

9 Toes to Bar

6 Pull Ups

3 Chest to Bar

1 Bar Muscle Ups

September 15, 2017

“Don’t blindly follow someone because of their status.”

Strength: Close Grip Bench

WOD:

Buy In:

90 Kettle Bell Swings

5 Rounds

10 Shoulder Press

30 Double Unders

Cash Out:

Sled Pull

September 14, 2017

“Just take small steps everyday in the right direction.”

WOD:

15min AMRAP

300m Run

15 Overhead Squats

15 Box Jumps

September 12, 2017

“Be yourself, because everyone else is already taken.”

Strength: Back Squat

WOD:

4 Rounds

:30 Work

:30 Rest

10m Sprint

Burpees to Bar

Push Press (95/65)

September 11, 2017

“Never Forget”

Row 1001 meters

Run 1000 meters

Then 11 reps of the following:

Box Jumps (36″/26″)

Thrusters (135/95)

Burpee Chest to Bar Pull-ups

Power Cleans (185/125)

Handstand Push-ups

Deadlifts (275/175)

Kettlebell Swings (#70/53)

Push Jerk (185/125)

Toes to Bar

Finish With

Run 1000 meters

Row 1001 meters

The workout itself is completely symbolic of 9/11. The 2001 meter run/row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11).

1st Annual Bellator Backs the Bortherhood 5k Poker Run this Saturday.

Registration starts at 8:00

Run starts at 9:00

September 7, 2017

“If you’re standing still you’re moving backwards.”

Strength: Front Squats

WOD: AMRAP

2 Rounds

2:00 Calorie Row

Rest 1:00

2:00 KB/DB Shoulder to Overhead

Rest 1:00

2:00 Toes to Bar

Rest 1:00

September 7, 2017

“Look at life through the windshield not the rear view mirror.”

Strength: Max Height Box Jump

WOD:

4 Rounds

20 Wall Balls

100m Shuttle Run

4 Tire Flips

Rest 2:00 After each Round

September 6, 2017

“Don’t only put in 1/2 the effort, if not ok with 1/2 the results.”

Strength: Hang Snatch +

Overhead Squat

WOD:

4 Rounds

15 Burpees Over the Bar

15 Deadlifts (255/175)