WOD 4.11

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WOD 4.10

When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run


  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles


  1.  10-9-8-7-6-5-4-3-2-1




  1.  12 minute amrap

200m run

15 squats

15 push-ups


  1.  7 min burpees


  1.   4 rounds

20 squats

15 push-ups

1 v-ups


  1.  4 rounds

1 min each

Shuttle run



1 min rest at the end of each round



  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups


  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees


Looking forward to cooler weather and sweatpants,


See the Whole Board

Focus, this is a word that I use frequently both in my personal life as well as my professional life.  Focus is something we are always trying to capture.  Even now, I’m trying to think of a way to capture your attention and keep your Focus.  We are presented with countless distractions from both external stimuli as well as our own internal stimuli. That reminds me I need to send an email…hold on one more second, someone just walked into my office…notification, someone just posted something on facebook…OK, back to work.

Usually when we talk about Focus, we’re trying to keep your attention on a detail or series of details that play into the bigger picture.  The goal of this post is to get you to focus on the Big Picture and how all those details play into each other.

“Begin with the end in mind.”  

Goal: This summer I want to be comfortable taking my shirt off at every pool, lake, beach I go to.

That’s my end goal for the first half of this year. If I Focus on one or two things, it will be food and exercise. I’m going to weigh and measure my food, balance my plate with Proteins, Carbohydrates and Fats.  I’m going to listen to my body and train as often as possible.  With this focus I should be good right?  Let’s look at this as if it were a game.

The game is “Look Good, Feel Good”  a common game many of us play.  The players on the board are  Nutrition, Exercise, Accessory Work, Stress, Sleep, Hydration, Intensity, Consistency, and Mental Health.  There are other players of course, and they will find their way onto the board at some point.  But for now, let’s focus on these.  

In order to win the game and get the best results, I need to move each one of these pieces across the board. Now, what’s the best strategy to do that?  Do I focus on moving one piece all the way across and then come back and move another? Think chess, checkers, connect four, all of these games involve multiple ways to win.  If I focus on just one way, my plans may be ruined should an obstacle arise. Tunnel vision prevents me from seeing what else is going on, what’s working against me, what dangers are approaching, and other ways to reach my goal.   

What if I take a step back and allow myself to see the whole board.  Moving multiple pieces consecutively and allowing myself to see how each piece affects the others? Each day I’m going to start with eating breakfast, packing my lunch and snacks and bringing a water bottle with me.  I’m going to pack my gym bag and layout my day to reduce as much stress as possible.  Each and every move we make will have an effect on the moves that follow.  More exercise means I’ll need more food to fuel my body.  It will also mean I’ll need more sleep to promote recovery.  

If all I focused on was more exercise, I would miss out on these other moves to success. Seeing the whole board also allows me to see the game that’s being played and not get stuck in each individual move I make. Instead of just getting stuck on “I didn’t have a good nutritional day” I can see that my sleep, hydration, exercise and stress were all moving in the right direction.  Looking at the whole board adds a perspective to how I approach each piece and how I should adjust it to progress forward while guarding against potential threats.

Staying with the exercise focus, if I don’t have perspective, I might not think about the lack of sleep and how that with influence my performance in the gym or my lack of willpower when it comes to food choices.  

Life is a collection of years, the years get broken up into months and the months split into weeks which are separated into days and each day is a collection of hours.  It is so easy for us to focus on the details of an hour or day.  As enough weeks go by like this, we look back and say “where did this month go, this year is flying by.” We live in the moments, but from time to time we must step back and see the whole board.  Are you taking the correct steps to lead you to the destination you want?  Are you moving each piece or are you stuck on just one?  

No School Like the Old School

Happy Wednesday Everybody.

With all of the exciting new things happening with the Vantage community we are planning on bring a little bit of the old school back.

Stay Tuned and help keep us accountable as we re-start our written blogs!!


Quality Control


PreHab: Shoulder Prep, Glute Activation, Core Activation

Warm-up: Squat Variations, Kip Swings

Specific: Overhead Squat Build to working Weight, Toes to Bar Progression, Burpees


Rx: EMOM for 20mins
M1: 15 OH Squats (95/65#)
M2: 15 Burpees
M3: Max Rep Toes to Bar
M4: Rest 
*Full Range of Motion on the Overhead Squat
*Go Fast of the Burpees
*Be Smart with your Toes to Bar

Rx+: EMOM for 20mins
M1: 15 OH Squats (105/75#)
M2: 15 Burpees over Bar
M3: Max Rep Toes to Bar
M4: Rest

Option 1: EMOM for 20mins
M1: 15 OH Squats (<95/65#)
M2: 15 Burpees
M3: Max Rep Knees to Chest
M4: Rest

Option 2: EMOM for 20mins
M1: 15 Front Squats
M2: 10 Burpees
M3: Max Rep Sit-ups
M4: Rest 



PreHab: Lat Pulldowns, Core Activation

Warm-up: Agility Drills, Handstand Drills

Specific: Handstand Push-ups, Rope Climbs


Rx: 5x :60secs
Shuttle Sprints
Assault Bike
Rope Climb
*Score is Total Reps for highest round

Rx+: 5x :60secs
Shuttle Sprints
Deficit HSPU (3/6″)
Assault Bike
Legless Rope Climb

Option 1: 5x :60secs
Shuttle Sprints
Assault Bike
Rope Pull-ups
*Increase the challenge and decrease the reps

Option 2: 5x :60secs
Shuttle Sprints
DB Press
Assault Bike
Rope Pulls

Wind in my Sails


PreHab: Glute Activation, Core Activation, Calf Raises

Warm-up: Rope Turns, Agility Drills

Specific: Row Progression, Double Unders


Rx: 3x
500m Row
100 Double Unders
400m Run

Option 1: 3x
350m Row
50 Double Unders
300m Run

Option 2: 3x
250m Row
10 Double Unders
200m Run



PreHab: Shoulder Prep, Glute Activation, Core Activation

Warm-up: Barbell Complex


Rx: Bear Complex
7x 5reps for max load
Power Clean +
Front Squat +
Push Press +
Back Squat +
Behind Neck Jerk
*Once you begin, you must perform each movement in order.
*You can rest the bar in any position but not the ground.

*Find your heaviest load for 5 consecutive reps.
*Everyone gets to Rx this one.



Warm-up: Movement Review


1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
*Partition the pull-ups, push-ups, and squats as you need.
*Start and Finish with a mile run.
*If you have a 20# weight vest, wear it.


1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
*Unpartitioned. Complete all reps of one movement before moving on.


Option 1: 
1/2 mile run
50 pull-ups
100 push-ups
150 air squats
1/2 mile run

Option 2: 
“Mini Murph”
600m run
50 assisted pull-ups or ring rows
90 modified push-ups
130 air squats
600m run