WOD

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The Renatus Athletics Motto

Located in Hemet Ca, our facility is about fitness reborn. Our motto..

1. I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best that I can.

2. Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be weak.

3. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.

4. I fear no man but I fear my workout. If I don’t fear my workout, it isn’t hard enough.

5. I may puke. I may cry. But I will not quit. Ever.

6. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?

7. The workout missed is the opportunity missed. I will not cheat myself of the opportunity to become a better athlete and person.

8. I understand the value of the push-up, the pull-up, the sit-up, the squat, and the deadlift. Just as there are a million ways to make chicken, so too are there a million ways to squat, sit up, pull up, push up, and deadlift.

9. I will give everything I have. And then I will find more within myself.

10. I don’t complain. Complaining is for crybabies. There are 250 babies born every minute worldwide. I will leave the crying to them and I will soldier on.

11. I will bite off challenges, spit out results, and beg for more.

Nov 23 2016

Thursday 11-24-2016

in WOD / by Brenda Pagliaroli / Comments Off

9:30 AM Class ONLY! Happy Thanksgiving! Thanksgiving WOD Menu: 1st Course: AMRAP 5: 5 KBS (1.5/1) 5 KB SDHP 10 Burpees :30 rest/transition 2nd Cours: AMRAP 5: 5 HPC (95/65) 5 STO 10 Toes to Bar :30 rest/transition 3rd Course: AMRAP 5: 5 Push-ups 5 Pull-ups 10 Sit-ups :30 rest/transition 4th Course: 1 Mile Run […]

Nov 22 2016

Wednesday 11-23-2016

in WOD / by Brenda Pagliaroli / Comments Off

Strength:Every 3 minutes for 12 minutes (4 sets): Power Clean + Hang Squat Clean + 5 Front Squats + 1 Jerk @ 65-70% of 1 RM WOD: For Time: 42-30-18 Wall Balls (20/14#) 21-15-9 Bench Press (155/105#)

Nov 21 2016

Tuesday 11-22-2016

in WOD / by Brenda Pagliaroli / Comments Off

Strength:Every 2 minutes for 10 minutes (5 sets): Hang Snatch + OHS + Snatch + OHS *Build to a heavy. WOD: Benchmark Workout “Annie” 50-40-30-20-10 Double Unders Sit-Ups *Rx+ Toes 2 Bar instead of SU.

Nov 20 2016

Monday 11-21-2016

in WOD / by Brenda Pagliaroli / Comments Off

Strength:Every 2 minutes for 10 minutes (5 sets): 5 Front Squats @ 75% of 1 RM WOD: For Time: Row 2000m *At the top of every minute starting on minute 1, perform 5 Thrusters (95/65#)

Nov 17 2016

Friday 11-18-2016

in WOD / by Brenda Pagliaroli / Comments Off

Skill:Muscle-Up progression: Box Muscle-Up Dip Drill 3 sets by max reps WOD: “Dobogai” 7 Rounds for time of: 8 Muscle-Ups 22 Yard Farmer Carry (50/30#)

Nov 16 2016

Thursday 11-17-2016

in WOD / by Brenda Pagliaroli / Comments Off

Strength:Every 90 seconds for 9 minutes (12 sets): Hang Clean (Above knee) + Low Hang Clean (Below Knee) *Build to a heavy WOD: 5 Rounds for time of: Run 400 m 5 Bear Complex (135/95#) Bear Complex = Squat Clean + Jerk + Back Squat + Behind the Neck Jerk

Nov 15 2016

Wednesday 11-16-2016

in WOD / by Brenda Pagliaroli / Comments Off

Strength:Every 90 seconds for 9 minutes (12 sets): Hang Snatch (Above knee) + Low Hang Snatch (Below knee) *Build to a heavy. WOD: 7 min AMRAP: 5 GHD Sit-Ups 5 Power Snatches (115/85#) 10,10…15,15…20,20…etc

Nov 14 2016

Tuesday 11-15-2016

in WOD / by Brenda Pagliaroli / Comments Off

3 Sets of:Back Squat x 10 reps Front Squat x 5 reps Rest 2 minutes b/w sets *Perform front squats right after back squats. Use the same weight for both lifts and build to a heavy set. WOD: As many Reps as possible of: 1 minute of Jumping Lunges 1 minute of Burpees 1 minute […]

Nov 13 2016

Monday 11-14-2016

in WOD / by Brenda Pagliaroli / Comments Off

Strength:Get ready for workout WOD: Tikva’s BDay WOD 32 minute AMRAP: 11 Back Squats (225/155#) From Rack 14 Deadlift (275/195#) 19 KB Swings (2/1.5 pood) 800 m Run 4 Squat Cleans (185/125#) *Use two bars. One for Back Squat, one for deadlift and Cleans.

Nov 09 2016

Thursday 11-10-2016

in WOD / by Brenda Pagliaroli / Comments Off

Strength:Every 0:45 for 12 minutes (16 sets): 1 Hang Snatch *Build to a heavy. Start light and make Jumps when necessary. WOD: 9 minute AMRAP: 15 Wall Balls (20/14#) 12 Hang Power Clean (115/85#) 9 Bar Facing Burpees From 9-14 (5 minutes to complete): Run 800m From 14-20 (6 minute AMRAP): 10 Thrusters (115/85#) 10 […]