QUOTE OF THE DAY: “Always dream and shoot higher than you know you can do. Do not bother just to be better than your contemporaries or predecessors. Try to be better than yourself.”  - William Faulkner

...HELP OUR HEROES 5K HIGHLIGHTS...

Here's some pics of our coaches and athletes who came out to run or support the Help Our Heroes 5k - it was a great event for a great cause. Thank you to everyone who was there and congrats to all the Hybrid people who won awards!

---WORKOUT OF THE DAY---

*STRENGTH*

Push Press

5 - 5 - 5

**CONDITIONING**

75 x Wall Ball Shots @ 20#/14#

50 x Cleans @ 135#/95#

25 x Pull-Ups

 
 
QUOTE OF THE DAY: "As Aristotle said, 'Excellence is a habit.' I would say furthermore that excellence is made constant through the feeling that comes right after one has completed a work which he himself finds undeniably awe-inspiring. He only wants to relax until he's ready to renew such a feeling all over again because to him, all else has become absolutely trivial.”  
- Criss Jami
---WORKOUT OF THE DAY---

*STRENGTH*

3 RNDS

5 x Power Cleans @ 70%

(increase each rnd if possible)

1min Plank

(weighted if needed)

**CONDITIONING**

3 RNDS

1min stations...15sec transition...1min rest between rnds

Wall Ball Shots @ 20#/14#

Row (calories)

Double Unders

SCORE = TOTAL REPS/CAL

 
 
QUOTE OF THE DAY: “Be not the slave of your own past - plunge into the sublime seas, dive deep, and swim far, so you shall come back with new self-respect, with new power, and with an advanced experience that shall explain and overlook the old.”     - Ralph Waldo Emerson
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)


*STRENGTH*

4 RNDS

10 x Supine Rows (from the floor)

1min Plank (Front/Side/Side/Reverse)

10 x TRX Weighted Lunges (5/5)

**CONDITIONING**

10min AMRAP

10 x TRX Burpees

10 x TRX Bridges

10 x Pikes
---WORKOUT OF THE DAY---

*CONDITIONING*

PARTNER WOD

20min AMRAP

(ONE PARTNER WORKING...ONE PARTNER RESTING)

20 x Box jumps

30 x Push-Ups

40 x Russian Twists w/ Plate 25#/15#

400m Run

 
 
QUOTE OF THE DAY: "There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstance permit. When you’re committed to something, you accept no excuses, only results.” -Art Turock
Sing up for the Help Our Heroes 5K this Saturday at Mt. Trashmore

http://www.veteranlowtohighchallenge.com/5k/virginia-beach/
---WORKOUT OF THE DAY---

*SKILL/POWER*

4 RNDS

2 x Hang Snatch @ 75%

5 x High Box Jumps (30"+45# plate/24"+25# plate)

**CONDITIONING**

10 x Shoulder-to-OH @ 155#/105#

20 x Pull-Ups

30 x Ab Mat Sit-Ups

20 x Pull-Ups

10 x STOH @ 155#/105#

 
 
QUOTE OF THE DAY: “Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.” -Mario Andretti
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)

*STRENGTH*

4 RNDS

6 x Body Saws

8 x Bicep Curls

10 x Pistols (5/5)

**CONDITIONING**

4 RNDS

10 x TRX Rows

20 x TRX Crunches

10 x X-Pulls

20 x Jump Squats
---WORKOUT OF THE DAY---

*SKILL/STRENGTH*

Clean (pause on the catch) + Jerk (pause on the dip)

6 x 1

...work up to a heavy single...

**CONDITIONING**

E.M.O.M. x 10 (Alternating)

Odd Mins: 10 x Burpees

Even Mins: 10 x KB Swings @ 72(2pd)/53(1.5pd)




 
 
QUOTE OF THE DAY: “The thrill of victory is too great for me to step back and give up. For as long as this feeling is alive in me, nothing can stop me. Victory is sheer joy, and I’m convinced that a man is born to be a winner.” - Yuri Vlasov
As you may know, Coach DJ and several of our athletes - Tim, Andy, Kyle, Chris, work for an organization that helps Veterans make the transition to the civilian world.  The team from the Orion Virginia Beach office is hosting at 5K on Sept. 20th to raise money for a few great charities.  Please register for the event and show your support.  If you don’t register I strongly recommend that you avoid all classes that DJ coaches or you will be a burpee machine. 

http://www.veteranlowtohighchallenge.com/5k/virginia-beach/

---WORKOUT OF THE DAY---

*STRENGTH*

5 RNDS

10 x One-Arm OH Squat (5/5) w/ KB or DB AHAP

Max Effort L/Tuck Hold from Pull-Up Bar

**CONDITIONING**

750m Row

AFAMFP

 
 
QUOTE OFTHE DAY: "When we least expect it, life sets us a challenge to test our courage and willingness to change; at such a moment, there is no point in pretending that nothing has happened or in saying that we are not yet ready. The challenge will not wait. Life does not look back.” - Paul Coelho

!!!GOOD LUCK COACH ERIN & COACH BRENDEN!!!
Join me in wishing GOOD LUCK to Coaches Erin and her hubby Brenden, the coach of the Barbell Club, as they head to Greensboro, NC for the Out of Step Barbell Open this Saturday Sept. 13th. Coach Erin will be competing in the 58kg division and Coach Brenden will be competing in the 85kg division. They've been working hard and we know that they'll represent Hybrid well.

Even though they will not be here, there will be no change to the Saturday schedule...
9am - 11am: Barbell Club w/ Coach Andrew

11am - Noon: CF Class w/ Coach Roman

HOPE TO SEE YOU THERE!!! Come get some work in!

---WORKOUT OF THE DAY---

*STRENGTH/SKILL*

OH Squat

BEG: Practice/Technique/Mobility

INT/ADV: 5 x 3

**CONDITIONING**

15min AMRAP

10 x Pull-Ups

5 x Snatches @ 165#/105#

20m Bear Crawl

 
 
QUOTE OF THE DAY: “Five years from the date of the attack that changed our world, we’ve come back to remember the valor of those we lost—those who innocently went to work that day and the brave souls who went in after them. We have also come to be ever mindful of the courage of those who grieve for them, and the light that still lives in their hearts.” - Rudolph Giuliani
As you may know, Coach DJ and several of our athletes - Tim, Andy, Kyle, Chris, work for an organization that helps Veterans make the transition to the civilian world.  The team from the Orion Virginia Beach office is hosting at 5K on Sept. 20th to raise money for a few great charities.  Please register for the event and show your support.  If you don’t register I strongly recommend that you avoid all classes that DJ coaches or you will be a burpee machine. 
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)


*STRENGTH*

4 RNDS

10 x Walk-Ups (5/5)

10 x Roll-Ups

10 x TRX Goblet Lunges (5/5)

**CONDITIONING**

4 RNDS

500m Row...OR...400m Run

10 x Swimmer's Rows

20 x Reverse Crunches
---WORKOUT OF THE DAY---

*STRENGTH/SKILL*

Split Jerks

2 - 2 - 2 - 2 - 2

**CONDITIONING**

75 x Double Unders

25 x Wall Ball Shots @ 20#/14#

10 x Cleans @ 205#/125#

25 x Wall Ball Shots @ 20#/14#

75 x Double Unders

 
 
QUOTE OF THE DAY: “Only those who dare to fail greatly can ever achieve greatly.” - Robert F. Kennedy
---WORKOUT OF THE DAY---

*SKILL*

Muscle Ups

BEGINNER: Practice/Skill Transfer/Progression

ADVANCED: 3 x 3 - weighted if needed

**CONDITIONING**

10 - 1

DB Hang Squat Cleans @ 45#/30#

(10 x Ab Mat Sit-Ups between sets)

 
 
QUOTES OF THE DAY: “Trust me. If you do not decide where you are heading, and refuse to take the appropriate action, you will end up being shaped into what others would have you become. Then any change will not be made for your benefit but for theirs.”  
“People submit too easily to change from others. And yet, for some reason, whenever they consider changing themselves, the focus is always on what they are giving up, never what they are about to gain.”  
- Chris Murray -
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)

*STRENGTH*

4 RNDS

5 x TRX Pull-Ups

1min Plank

10 x Lateral Step-Ups (weighted)

**CONDITIONING**

10min AMRAP

10 x TRX Bridges

10 x TRX Crunches

10 x Jump Squats
---WORKOUT OF THE DAY---

*STRENGTH*

Bench Press

10 - 10 - 10

**CONDITIONING**

3 RNDS

400m Run

20 x Pull-Ups

10 x Push Press @ 135#/95#