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Strength: Back Squat 2-2-2-2-2 (Work to a heavy double for the day)
Metcon – “Partner WOD”
5 Rounds For Total Working Time:
500m Row
15 Thrusters (95/65)
Advanced: 105/70
Level 2: 75/55
Level 1: 65/45
“Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.”
- Mario Andretti
Strength: EMOM For 7 Minutes Complete 1 Clean & Jerk (Choose load – Aim for 80-90% for all 7 reps)
Metcon – 4 Rounds For Time:
15 Barbell Step-ups (95/65)
12 Toes to Bar
9 HSPU
Advanced: 115/75
Level 2: 75/55
Level 1: 65/45
The key to achieving greatness is not so much what you accomplish -- but what others accomplish with your assistance.
Strength: 20 Minutes To Establish – Deadlift 1 Rep Max
Metcon – AMRAP 12 Minutes:
30 Double Unders
20 KB Swings (53/35)
10 Push-ups
First we make our habits, then our habits make us.
-Charles C. Noble
4 Rounds for time:
10 DB Squat Cleans (#45)
20 Pushups
"It takes 20 years to build a reputation and five minutes to ruin it. If you think about that, you'll do things differently." - Warren Buffet
Strength: Every 2nd Minute For 8 Minutes (5 Sets) Complete 1 Clean Pull + 2 Hang Cleans + 1 Jerk
Metcon – 3 Rounds For Time:
10 Strict Pull-ups
30 V-ups
20 Racked Lunges (95/65)
Advanced: 115/75
Level 2: 75/55
Level 1: 65/45
Don’t be afraid of change. Change happens for a reason. Roll with it. It won’t be easy, but it will be worth it.
Strength: Every 2nd Minute For 8 Minutes (5 Sets) Complete 1 Snatch (Aim for 90% for every set of the 5×1 – If not possible, drop weight and complete all sets at that weight)
*If you do not have a 1 Rep Max, build up during the 5×1 and attempt a 1 Rep max towards your last 2-3 sets
Metcon – 5 Rounds For Time:
25 KB Swings (53/35)
15 Burpees
*Rest 1 Minute Between Rounds
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."