SURVIVAL

The Survival Of The Fittest Is The Ageless Law Of Nature.

The Fittest Are Those Endowed With The Qualifications

For Adaptation, The Ability To Accept The Inevitable

And Conform To The Unavoidable, To Harmonize With

Existing Or Changing Conditions. Be Willing To Adapt

To Uncomfortable Situations. Be Fit.

TRAINING

Hang Power Clean

5*5*3*3*2*1*1 *Find PR

WOD

15 Minute AMRAP

Weighted Overhead Lunges x50m

Push Ups x15

-I Am Legend

INTEREST OR COMMITMENT?

There's A Difference Between Interest And Commitment.

When You're Interested In Doing Something, You Do It

Only When It's Convenient. When You're Commited To

Something, You Accept No Excuses; Only Results.

TRAINING

Snatch Press 3x3x2x2x1x1

Push Jerk 3x3x3x2x2x2

WOD

"GRACE"

30x Clean & Jerk #135lbs

-I Am Legend

WHAT IS SUCCESS?

You Are The Embodiment Of The

Information You Choose To Accept And Act Upon. Don't

Wait Until Everything Is Just Right. It Will Never Be Perfect.

There Will Always Be Challenges, Obstacles, And Less

Than Perfect Conditions. With Each Step You Take, You

Will Grow Stronger And Stronger, More And More

Skilled, More And More Self-Confident And More

Successful. Success Is Simple. Do What's Right, The

Right Way, At The Right Time.

TRAINING

Squat Clean 5x3x3x2x2

Snatch Pulls 3x3x3x3

WOD

40 Air Squats

40 Push Ups

20 Burpees

40 ABMAT Sit Ups

40 KB Swings

20 Burpees

100 D.Under *Buy Out

-I Am Legend

STAYING FOCUSED

Some People Get Caught Up In Wondering What Other

People Think About Them. To Me, Its A Waste Of Time.

Everyone Can Change, But Everyone Must Face There

Past, And Even Thou The Road Might Be Long & Dark

We Must Never Lose Focus.

TRAINING

Back Squat 5x5x5x5x5

Press 3x3x3x2x2x1x1

WOD

10*9*8*7*6*5*4*3*2*1

Body Weight Bench

Pull Ups

Rest 3 Minutes

1*2*3*4*5*6*7*8*9*10

HSPU

AIR SQUATS

-I Am Legend

IS IT LUCK

Luck Is A Matter Of Preparation Meeting Opportunity.

I'm A Great Believer Of Luck, And I Find The Harder

I Work, The More I Have. If You Are Lucky Enough

To Find A Way Of Life You Love, You Have To Find

The Courage To Live It. Good Luck!!

TRAINING

OHS 3x3x2x1x1 *Find PR

WOD

"KAREN"

Wall Ball x150

-I Am Legend

PAIN

Pain Is Temporary. It May Last A Minute, Or An Hour,

Or A Day, Or A Year, But Eventually It Will Subside And

Something Else Will Take Its Place. If You Quit, However,

It Lasts A Lifetime. We Must Embrace Pain And Burn

It As Fuel For Our Journey.

TRAINING

Snatch Grip DeadLift 5x3x3x2x2

Hang Full Snatch 3x3x2x2x1x1

WOD

Run 400 m

Push Press Rep Til Failure @115lbs

Run 400 m

Push Press Rep Til Failure @115lbs

Run 400 m

Push Press Rep Til Failure @115lbs

Run 400 m

-I Am Legend

FLYING HIGH

No One Should Negotiate Their Dreams. Dreams

Must Be Free To Fly High. The Gaurdian Angels Of

Life Sometimes Fly So High As To Be Beyond Our Site,

But They Are Always Looking Down Upon Us.

You Should Never Agree To Surrender Your Dreams.

TRAINING

OHS 3x3x3x3x3

Snatch Pulls 5x5x5

WOD

5 Rounds

Row 500 meters

Thrusters x15

-I Am Legend

PUSH UP / PUSH THROUGH

When A Man Is Pushed, Tormented, Defeated,

He Has A Chance To Learn Something.

Come To The Edge, He Said. They Said: We Are Afraid.

Come To The Edge, He Said. They Came.

He Pushed Them And They Flew! Don't Be Pushed

By Your Problems. Be Led By Your Dreams.

TRAINING

PRESS 1x1x1x1x1x1x1 *PR

PUSH JERK 1x1x1x1x1x1x1 *PR

WOD

50-40-30-20-10

KB SWING *Choose Weight

PUSH UP *New Standard

-I Am Legend

RUNNING

Frustration Is The First Step Towards Improvement.

I Have No Incentive To Improve If I'm Content With

What I Can Do And If I'm Completely Satisfied

With My Pace. Its Only When I Face Frustration And

Use It To Fuel My Dedication That I Feel Myself

Moving Forward.

TRAINING

Bench Press 3x3x3x3x3

Snatch Grip Deadlift 3x3x3x3x3

WOD

4 Rounds

8x DB Thrusters

12x Box Jumps

16x Ball Slams

30 Double Unders

-I Am Legend

DIVERSITY

I Am A Possibilist. I Believe That Humanity Is Master Of

Its Own Fate.... Before We Can Change Direction, We

Have To Question Many Of The Assumptions Underlying

Our Current Philosophy. Assumptions Like Bigger Is Better;

You Can't Stop Progress; No Speed Is To Fast. Then

We Have To Replace Them With Some Different Assumptions:

Small Is Beautiful; Roots And Traditions Are Worth

Preserving; Variety Is The Spice Of Life.

TRAINING

Power Clean 3x3x3x3x3

Squat Clean 3x3x2x1x1

WOD

Run 2.5 Miles For Time

-I Am Legend

FOCUSED ON THE PRIZE

I Am A Member Of A Team, And I Rely On The Team,

I Defer To It And Sacrifice For It, Because The Team,

Not The Individual, Is The Ultimate Champion.

*Michael Phelps Setting The 100m Record.

TRAINING

Snatch Pull 3x3x3x3

Power Snatch 5x5x5

Full Squat Snatch 3x3x2x1x1 *Find PR

WOD

Swim 50m x15

90 Second Rest In Between Sets

-I Am Legend

ARE YOU TRAINING HARD ENOUGH

If You Can Talk While You Train, You're

Not Trying Hard Enough. We Rise To The Level

Of Our Expectation, We Fall To The Level

Of Our Physical & Mental Training.

TRAINING

*2 Minute Station Work

*Kippin Pull Ups *Bear Crawl

*Tire Flips *Burpee

*Hammer Tires *OH Lunges

*Air Squat *Hand Stands

-I Am Legend

WILLING TO CHANGE

Change Is The Essence Of Life. Be Willing To

Surrender What You Are For What You Could

Become. Be Willing To Change!

TRAINING

DeadLift 1x1x1x1x1x1x1

Full Squat Snatch 3x3x3x3x3

WOD

15 Min AMRAP

12x SDHP

9x Press

6x Turkish Get-Ups

-I Am Legend

BECOMING HUMBLE

The Whole Course Of Human History May Depend

On A Change Of Heart In One Solitary And Even Humble

Individual - For It Is In The Solitary Mind And Soul

Of The Individual That The Battle Between Good

And Evil Is Ultimately Won Or Lost.

"Talent Is God Given - Be Humble"

"Fame Is Man Given - Be Grateful"

TRAINING

*Partner Up Male / Female If Possible

FOR TIME

x75 DeadLift m:275 w:185

x75 Power Clean m:95 w:65

x75 Push Press m:95 w:65

x75 Front Squat m:95 w:65

x48 Turkish Get Ups m:53 w:35

-I Am Legend

LIFE IS ABOUT INCHES

The Six Inches In Front Of Your Face, That's Where

We Live. It's The Choices You Make In That Place

Which Ultimately Defines You, And, Over Time The

Course Of Your Life, Until The End. So Many Of Us

Have Great Plans For "Out There" Or "The Future",

But Never Really Focus On What's Right In Front Of

Us. Right Now. Now...... What Are You Going To Do?

TRAINING

21*15*9

Hang Power Clean 155lbs

KB Swing 70lbs

*Run 400m In Between Repititions

5 Minutes Of Skill Work For Each Movement

Jump Rope / Push Up / Turkish Get Ups

-I Am Legend

BEAR COMPLEX

Work Bears A Particular Mark Of Man And Of Humanity,

The Mark Of A Person Operating Within A Community

Of Persons. Every Great And Deep Difficulty Bears

In Itself Its Own Solution. It Forces Us To Change

Our Thinking In Order To Find It.

TRAINING

"Bear Complex"

5 Rounds

7 Reps Of Each Movement Per Round

1x Power Clean

1x Front Squat

1x Push Press

1x Back Squat

1x Push Press

*Must Complete Round Before Letting Go

Of The Bar. Cannot Set The Bar Down At

All Not Even To Re-Grip During Round.

Rest Between Rounds As Needed. You

Should Be At Max Load 4-5 Rounds.

-I Am Legend

SICFIT

Where Ever You Set It, Your Watch Stops On SICFIT

TRAINING

Snatch Press 3x3x1x1x1

Hang Squat Clean 1x1x1x1x1

WOD

21*15*9*15*21

KB Swings

KB SDHP

*All Rep Schemes Must Be Unbroken*

You Can Only Let Go Between Movements

-I Am Legend

PAT BROOKS

Pat Brooks Became A Part Of My Life Over 4 Months

Ago. Since Then She Has Progressed Tremendously

Toward Her Personal Goals. Pat Is A Retired Volleyball

Coach, Now Residing In Spring With Her Husband. I've

Enjoyed Coaching Her And Getting To Know Her Each

Week. Great Job Pat, Keep Training!!

TRAINING:

Deadlift 1x1x1x1x1x1x1

Thruster 1x1x1x1x1 *Find PR

WOD

5 Rounds:

Wall Ball x14

Pull Ups x14

DB Thruster x14

Farmers Carry 50m

-I Am Legend