Some people think that a workout is a particular type because of how its designed.  Its a strength workout, an endurance workout, a specialist workout, a "guys" or a "girls" workout, etc.  If you zoom in, really examining i can totally see how these titles fit.  You may see that the weight is heavy or it has some classic lifting moves in it.  Or maybe its all upper body moves. Or maybe it has gymnastic type movements in it that are very technical.  However when these workouts are designed, they are just a simple cog in a large design that has one goal: to increase your fitness.  Remember if we look at our definition of fitness (increased work capacity across broad time and modal domains by using constantly varied functional movements done at high intensity) then we NEED to have ALL of these types of workouts in our grab bag.  We have to heavy, moderate and light weights and reps, body weight movements, running, jumping, throwing, Olympic lifting, rowing, power-lifting, climbing, etc.  You may see that there are some recurring movements.  These will usually be the types that are our biggest and highest power generating movement.  These are the functional movements that or CORE (or hips) to extremities.  If you have a workout that you like, then hit it. If you have one that has movements you hate, then those are the ones you probably NEED to do.  Enjoy the ride:) FEEL THE BURN!!!!

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INFERNO Warm-up  x 3

Complete the Following:

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For Time:

       0:00-7:00

              3 Rounds:

..............200m Run

..............15 reps Wall Balls (20#@10', 15#@10')

..............15 reps Toes to Bar

        7:00-14:00

              3 Rounds:

..............20 reps Burpees (max out at 1 min of burpees)

..............15 reps Thrusters (115#, 85#, wt to get 20+ UB)

       14:00-21:00

              3 Rounds:

..............5 reps Bar Muscle Ups

..............250m Row

*The object here is to go finish each couplet with time to spare to be your rest before the next couplet

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then...

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Front Squats

.......Find a 20 RM

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SLO ON RAMP CLASS: none

INTRO TO INFERNO - PASO ROBLES: none

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MWOD:  Find those pieces that ache and take care of them!