Grace

30 Clean and Jerks (135/95)

Or…

Fran

Thrusters (95/65)
Pullups

21/15/9

6 laps
80 situps
40 kb swings (55/35)
4 laps
40 situps
20 kb swings
2 laps

10 pushups
10 box jumps (24/20) (Games standard — stand completely upright on the box)
20 double unders

AMRAP in 15 minutes

Spice this one up with a weight vest and/or the 30 inch box.

Great article. Click here for the whole thing.

The problem with being like everyone else is that everyone else sucks.

My advice is not to do it…

How do you start your day each morning?

Do you angrily smash the alarm clock and roll out of bed exhausted, dreading another day doing what you hate?

Or do you spring up fresh and well rested because you went to sleep before 11pm like you know you should, and get excited to tackle another day doing what you love?

After hitting the bathroom do you stagger into the kitchen and get a pot of coffee brewing as fast as humanly possible?

Is that what it takes for you to wake up in the morning and actually feel alive?

If you eat, sleep and train properly the last thing you should ever need is caffeine to wake up.

What about your workout regimen?

Do you do focus on big compound lifts, advanced bodyweight exercises, strongman training and avoid machines and isolation movements like the plague?

Do you keep a detailed log book and track your progress week after week, year after year?

Do you stick with a program for longer than a week? It takes at least four to even have a clue what’s going and what’s working.

When it comes time for cardio do you hop on the elliptical or stair climber or do you go find a hill and sprint up it until your heart beat is visible through your hooded sweatshirt?

There’s always an easy way out. You can always live a life of mediocrity and unhappiness and do what everyone else does. Or you can choose to not be like everyone else. You can choose the road less traveled.

How do you do that?

Here are 39 ways that would be a good start.

1) Eat only organic produce and organic, grass fed meat. Avoid any factory farmed meat like the plague and try your best to avoid conventionally grown produce when possible.

Front Squats (135/95)
Shoulder to Overhead (135/95)
Strict Pullups

2/4/6/8/10/12 reps

Sets must be done unbroken. 5 burpee penalty anytime the barbell is put down or you come off the pullup bar, other than at the end of the set. You must transition between front squats and shoulder-to-overhead without putting the bar down.

Do the burpees at the end, after the set of 12 pullups. The clock runs until the burpees are completed. Limit of 50 burpees.

If any of you firebreathers get through the whole thing without having to do any burpees, go for another round at 14 reps. Then 16. Etc. Then let us know who you are and how you did at Regionals.

50 deadlifts (155/105)
40 toes to bar
30 burpees
20 hang power cleans (155/105)

Scale this one by doing it in rounds. For example, 5 rounds of 10/8/6/4 reps per exercise.

Heavy Squat Clean Grace

30 squat clean and jerks (165/115)

Or…

Helen

3 laps
21 kb swings (55/35)
12 pullups

3 rounds

Strength/Skill: Overhead Squat

Then…

1 minute burpees
30 seconds rest
1 minute situps
30 seconds rest
1 minute squats
1 minute rest

3 rounds for total reps

NOTE: Friday’s WOD options are Heavy Squat Clean Grace or, for those who have had enough of Grace, Helen. If you want to be fresh for Grace on Friday, you might want to take it easy on Thursday.

4 laps
20 push press (75/55)
20 pullups
3 laps
20 push press
20 pullups
2 laps
20 push press
20 pullups
1 lap