“WHATS THE SECRET TO SUCCESS? THERE ARE NO SECRETS. BE HUMBLE. BE HUNGRY. AND ALWAYS BE THE HARDEST WORKER IN THE ROOM.”

2016 has finally arrived, a New Year brings new possibilities for growth, change, adventure, achievement, and much more. January is resolution and goal setting season, but it is also a time for reflection and introspection. Before diving into determining all the amazing, important things you will accomplish, places you’ll visit, and things you’ll do be sure to take a moment to look back. Objectively think about where you’ve been, your successes, failures, and shortcomings, where you surprised yourself and where you fell short of the mark. It helps to know where we’ve been to determine where we want to head moving forward.
 
Ask yourself where are you currently headed based on your actions and attitudes these past several months? Where would you like to be in 1 month, 6 months, 12 months? Think both big and small, across all the important areas of your life. Professional goals, relationship goals, fitness & health goals, financial & long-term planning goals. Be comprehensive and thorough in your approach if it is important to you.
 
While everyone’s values and priorities are unique, broadly speaking we all tend to share similar goals for ourselves. No matter what your goals are this coming year, our motto is the same: Work Harder. All you can control in any situation is your effort; put forth your best effort, stay the course, and good things will happen. Make a plan to kick ass this year, and execute that plan with a savage, ruthlessly efficient work ethic.

 

DAY 48 OF OUR HOLIDAY BODY WEIGHT CHALLENGE - 96 BURPEES!!!

Would you rather go without television or fast food for the rest of your life?

Shoulder Mobility

Banded Shoulder Work(10-20 reps each)

Pass Throughs
Pull Aparts
OH Pull Aparts
Chest Press
Shoulder Press
Push-ups

Split Jerk

Take 15 minutes to build to a heavy Split Jerk

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:
5 Air Squats
5 Pull-Ups
(chest-to-bar pull-ups for advanced athletes)

Rest exactly 5 minutes, and then . . .

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:
6 Ring Dips
9 Box Jump Overs (24/20″)

Out of Town WOD

TABATA SQUATS: 20 SECONDS ON 10 SECONDS REST, 8 ROUNDS.

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