Sun, Apr 1

Rest day

“I can honestly say that I was never affected by the question of the success
of an undertaking. If I felt it was the right thing to do, I was for it regardless
of the possible outcome.”
- Golda Meir


Sat, Mar 31

Servabo Fidem WOD for Adam Young


Buddy Carry


Box Jump

Kettlebell Swing

Weighted Overhead Lunge

“Nothing can stop the man with the right mental attitude
from achieving his goal; nothing on earth can help the
man with the wrong mental attitude.”
- Thomas Jefferson
(1743-1826, Third President of the USA)


Fri, Mar 30



determine 1-rep max


For time:

Run, 800 meters

Snatch, 30 reps, 95/65#

Run, 800 meters

“If we had no winter, the spring would not be so pleasant;
if we did not sometimes taste adversity, prosperity would not
be so welcome.”
- Anne Bradstreet


Thu, Mar 29

Open WOD:

Make-up WOD


Skills & Drills


“The supreme excellence is not to win a hundred victories in a hundred battles.
The supreme excellence is to subdue the armies of your enemies without even
having to fight them.”
- Lao-Tzu
(BC 600-?, Chinese Philosopher, Founder of Taoism, Author, “Tao Te Ching”)


Wed, Mar 28


5 rounds for time:

Run, 800 meters

Pull-up, 30 reps

Kettlebell Swing, 30 reps, 62/44#

“True winners are made when nobody is watching.”
- A wall of a locker room


Tue, Mar 27

3 rounds (21-15-9 reps) for time:
Handstand Push-up

Ring Dip


“More may be better when it comes to knowledge and happiness,
but more isn’t necessarily better when it comes to strength training.
Recall that if you are training with a high level of intensity, you literally
cannot exercise for a long period of time.”
- Matt Brzycki


Mon, Mar 26


Back Squat,

3 sets x 5 reps at 80%



5 rounds for time:

Deadlift, 12 reps, 155/105#

Hang Power Clean, 9 reps, 155/105#

Push Jerk, 6 reps, 155/105#

“Be bold. If you’re going to make an error, make a doozey,
and don’t be afraid to hit the ball.”
Billie Jean King


Sun, Mar 25

Rest day

“All of the top achievers I know are life-long learners…. Looking for
new skills, insights, and ideas. If they’re not learning, they’re not
growing… not moving toward excellence.”
- Dennis Waitley


Sat, Mar 24

Partner WOD for time:

Partner Carry, 200 meters

Box Jump, 100 reps, 24/18″

Pull-up, 100 reps

Power Clean, 50 reps, 155/105#

Run, 800 meters

“The difference between a successful person and others is not a lack of
strength, not a lack of knowledge, but rather a lack of will.”
- Vince Lombardi


Fri, Mar 23


Push Press,

- determine 1-rep max

- 5 sets x 2 reps @ 90%


10 rounds for time:

Burpee, 10 reps

Rest, 30 seconds

“Life shrinks or expands in proportion to ones courage.”
- Anais Nin