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Strength: Power Snatch 8×2 @ 60%
Complete 7 Rounds of:
1 Minute: 15 KB Swings (#35-53)
1 Minute: Row Max Distance
"Fitness doesn’t happen overnight. It’s a long process, a learning process, something that happens in little bits over a long period." -Leo, Zen Habits
10 Minute AMRAP
7 Power Cleans (#135)
12 Burpees
75 meter Sprint
"Possessions are worse than worthless — they’re harmful. They add no value to your life, and cost you everything. Not just the money required to buy them, but the time and money spent shopping for them, maintaining them, worrying about them, insuring them, fixing them, etc." -Leo, Zen Habits
Skill Work: Kipping Pullups
“Games Open WOD #6″
AMRAP 7 Minutes:
3 Thrusters (100/65)
3 CTB Pullups
6 Thrusters
6 CTB Pullups
9 Thrusters
9 CTB Pullups….
Continue to increase rounds by 3 reps each round until 7 minutes has expired.
"You can’t motivate people. The best you can hope for is to inspire them with your actions. People who think they can use behavioral “science” or management techniques have not spent enough time on the receiving end of either." -Leo, Zen Habits
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
"Successful people are made, not born." -Steve
10 mins AMRAP
20 Walking Lunges (steps)
8 DB Push Presses
15 Burpees
4 Rounds For Time of:
250m Run
10 Pistols (Alternate Legs)
10 Ring Rows
Extra Credit: 25 Wallballs For Time (20/14)
Beat the Street host boxes go out this week in the mail...thanks to the Steve's Club team for help putting them together.
Front Squats (sub KB Goblet Squats), 5x5
Press, 5x3
Strength: Jerk 1-1-1-1-1 (Work up to a 1rm)
4 Rounds For Time of:
5 Deadlifts #225-275 (sub: KB Deadlifts)
10 Box Jumps (24/20)
15 Air Squats
“If you compare yourself with others, you may become vain or bitter, for always there will be greater and lesser persons than yourself. Enjoy your achievements as well as your plans. Keep interested in your own career, however humble; it is a real possession in the changing fortunes of time.” – Desiderata by Max Ehrmann
3 Rounds For Time of:
40 Walking Lunges
10 Single Arm Power Snatch (45/25)
20 Butterfly Situps
Extra credit: 5 Rounds of Tabata Pushups
What Do You Stand For
What are your values? What do you stand for? What are the organizing principles of your life? What are your core beliefs? What virtues do you aspire to, and hold in high regard when you see them demonstrated by others? What will you not stand for? What would you sacrifice for, suffer for, and even die for? These are extremely important questions that are only asked by a small percent of the population.
Here are our Values taken directly from our website.
Steve's Club National Program:
Skillwork: HSPU’s
“You don’t become enormously successful without encountering and overcoming a number of extremely challenging problems.”
—Mark Victor Hansen
The greatest discovery any outsider could make about Camden is it's overriding response to failure: If it didn’t work last year, do it AGAIN this year (and if possible do it MORE).
Every year they pass more laws, hire more police, build more prisons, and sentence more offenders for longer periods-all without moving one inch closer to “ending” crime. If it didn’t work last year or the year before that or the year before that or the year before that, but you can be sure we’ll try it again this year, knowing beyond a shadow of a doubt that it won’t work this year either.
Every year they spend more money on schools, hoping to “fix” whatever’s wrong with them, and every year the schools remain stubbornly unfixed. Spending money didn’t work last year or the year before that or the year before that, but you can be sure we’ll try it again this year, knowing beyond shadow of a doubt that it won’t work this year either.
Every year they try to make the criminals go away, and every year they remain with us. We couldn’t shoehorn these criminals back into the “the mainstream” last year or the year before that or the year before that or the year before that, but you can be sure we’ll try it again this year, knowing beyond a shadow of a doubt that it won’t work this year either.
Maybe its time to TRY something DIFFERENT.
Afterall, IF Camden is saved, it will not be saved by old minds with new programs but by new minds with no programs at all.
Much of my inspiration comes from Daniel Quinn in "Ishmael."