Thursday 1.13.21

“As a single footstep will not make a path on the earth, so a single thought will not make a pathway in the mind. To make a deep physical path, we walk again and again. To make a deep mental path, we must think over and over the kind of thoughts we wish to dominate our lives.” – Henry David Thoreau


5 min cardio

1 min each (or :30 each side): up dog, down dog, couch stretch, lizard pose, child’s pose, thread the needle, lying shoulder T stretch, happy baby


Strict Press

5-3-1+ @ 75-85-95+

WOD – no score, but this should be at workout effort

Aerobic Threshold Intervals
Choice of Machine:
3 Rounds:
1:00 Recovery Pace, :45s Moderate
:45s Recovery Pace, :30s Hard
:30s Recovery Pace, :15s Sprint
Rest 1:15

*Keep on the same machine for at least a full round. Take note of what RPM, watt, or split time (depending on the machine) you perceive the difference paces to be: Recovery, Moderate, Hard, Sprint. Write it in your book if you would like. Just something to keep your eye on if you are looking to improve times.


“Durante Core”

  • 5 Rounds for Time
  • 10 Hollow Rocks
  • 10 V-Ups
  • 10 Tuck Ups
  • 10 second Hollow Hold
  • 1 minute Rest