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Thursday January 31st, 2019

Strength: Back Squat 5 x 5 across @ last set of 6 last week or 75% 1RM WOD: TEAMOM 4.0 16 min A) Row :30 SPRINT B) :30 Max HSPU C) Shuttles :30 D) :30 wt sit-ups

Wednesday January 30th, 2019

WOD: 40 min AMRAP NFT Bro Sesh- Strongman Focus Yoke Carry (Down/back) Farmer's Carry (D/B) Sled Pull (hand over hand) (50ft) Sandbag Zerchers x 10 Heavy SA DB/KB Press 5 each

Tuesday January 29th, 2019

Strength: STO 1 RM from rack Gymnastics: BMU Practice Pull-up mini skill clinic WOD: 2 min on/ 2 min off 14 Pull-ups 7 Hang power Clean max double unders 4 total rounds Level 3: BMU x 7 weight @ 155/105

Community Updates - January 28, 2019

Drew's Words of Wisdom... Changing perspective helps gain enlightenment. Here is a simple drill: Take a piece of construction paper and draw a number on one side. Now hold the paper up to another person with the number facing you. Ask them what they see. The will predictably say "nothing". You CAN argue that the sheet has a number on it, while they CAN argue that it doesn't. Once you change perspective you both realize you are BOTH right. The next time you think YOU ARE RIGHT in an argument or discord, try looking at the argument from the other person's perspective to see THEIR truth. The amount of insight and enlightenment you gain is invaluable. Drew This Week's Hyperformance Podcas

Monday January 28th, 2019

Strength: Deadlift Heavy 3 WOD: 14 min AMRAP Deadlift 80% x 3 HR Push-up x 6 Wt sit-ups x 9 Wall Ball x 12 Cash-out: Plank Hold 3 min

Saturday January 26th, 2019

WOD: NFT Bro-Sesh 3 times thru 10 DB Press 10 DB Curls 10 Skull Crushers 10 DB Bent Row then 10 Hip Thrust 10 Psoas March 10 DB BOX Squat 10 GHR

Friday January 25th, 2019

WOD: 18.1 20 min AMRAP 8 TTB 10 DB Hang Clean and Jerk 14 cal row (12 for females) Cash-out: 50 russian twists or GHD Paddling

Wednesday January 23rd, 2019

WOD: Skill Acquisition Day Plenty of practice through multiple drills of MU Then, 6 Rounds NFT but for quality Double Unders x 30 Double KB Swingx 10 High Box Jumps x 5 Level 3: Double KB Snatch Cash Out: 3 min plank hold

Tuesday January 22nd, 2019

Strength: 3 Position Snatch 5-6 sets WOD: 4 min on / 4 min rest Row 250 5 Power Snatch max Burpees 4 rounds

Community Updates - January 14, 2019

Drew's Words of Wisdom... One of the greatest speeches ever delivered: "I say to you today, my friends, so even though we face the difficulties of today and tomorrow, I still have a dream. It is a dream deeply rooted in the American dream. I have a dream that one day this nation will rise up and live out the true meaning of its creed: "We hold these truths to be self-evident: that all men are created equal." I have a dream that one day on the red hills of Georgia the sons of former slaves and the sons of former slave owners will be able to sit down together at the table of brotherhood. I have a dream that one day even the state of Mississippi, a state sweltering with the heat of injustice, s

Monday January 21st, 2019

Strength: Back Squat 6-1-6-1-6-1 WOD: 5 Rounds 10 Pull-ups 10 Push-ups 10 Sit-ups 10 Air Squats Level 3: "1/2 But Not Really Angie" 50 CTB 50 SA Push Ups 50 V-ups 50 Pistols Cash-out: **After Back Squat add 50+ lbs to last single and do 3 x BS walk-outs hold for 15 sec each

Saturday January 19th, 2019

WOD: Long Partner Chipper Teams of 3 3 Rounds Run 400 together 6 Rope Climbs 50 DB Snatch 150 Double Unders 50 Cals AAB

Friday January 18th, 2019

Strength: Snatch Technique WOD: 15 min AMRAP 15 TTB 10 Deadlifts 5 Snatch 115/75 Cash Out: GHD Hip Extension 3 x 20

Wednesday January 16th, 2019

WOD: NFT Bro-Sesh 3 times thru 10 Bench Press 10 DB Curls 10 Arnold Press 10 DB Bent Row then 10 Pistols 10 Psoas March 10 Clam Shells each 10 Box Jumps High Cash-out: 50 Sit-ups As Fast as Possible

Community Updates - January 14, 2019

Drew's Words of Wisdom... Simple thought... We all fall. On the ground, we have a choice. We can either stay there or get up. The challenge is to keep getting up day after day. Keep getting up after every time you fall. Pretty soon you will realize the falls don't matter nearly as much as the Rise after. Drew This Week's Hyperformance Podcast - Action steps for popular goals: here. TRAINING SH(R)ED 1000 This is a gym-wide challenge being issued by the coaching team to move the scale1000 pounds in the right direction. That may mean losing, gaining, or maintaining based on your goals. But most importantly, we're going to be accountable together and provide extra support for the next 3

Tuesday January 15th, 2019

Strength: 3 Position Clean power or squat WOD: 3 min AMRAPs 3-6-9-12... Cleans Burpees Rest 3 min add weight Rest 3 min add weight each AMRAP starts over

Monday January 14th, 2019

Strength: OHS 2 RM WOD: 2 Rounds OHS x 15 CTB x 15 2 Rounds OHS x 10 CTB x 10 2 Rounds OHS x 5 CTB x 5 Cash Out: Hollow hold 2 min total Arch hold 2 min total

Saturday January 12th, 2019

WOD: With a partner 7 min with 3 min rest A) 50 Back Squats 135/95 50 Back Squats 185/115 AMRAP Wall Ball B) 50 Push Press 95/65 50 Push Press 115/ 75 AMRAP Burpees C) 50 Deadlifts 135/95 50 Deadlifts 185/115 AMRAP Wt Sit-ups

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