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.

Oct 23 2016

Monday 10-24-2016

in WOD / by Brenda Pagliaroli / Comments Off

Skill: Every 3 minutes for 9 minutes (3 sets): 3 rope climbs WOD: For time: 400 m Run 20 Wall Balls (20/14#) 400 m Run 15 OHS (95/65#) 400 m Run 10 KB Swings (2/1.5) 400 m Run 5 Squat Cleans 400 m Run 10 KB Swings 400 m Run 15 OHS 400 m Run […]

Oct 20 2016

Friday 10-21-2016

in WOD / by Brenda Pagliaroli / Comments Off

Strength: Warm up for workout. WOD: “Bradshaw” 10 Rounds for time of: 3 HSPU 6 Deadlifts (225/155#) 12 Pull-Ups 24 Double Unders

Oct 19 2016

Thursday 10-20-2016

in WOD / by Brenda Pagliaroli / Comments Off

Skill: Muscle up techniques and tips. WOD: For Time: (In a 2 person team) 300 Double Unders 150 cal row 100 wallballs 20/14 80 cal row 60 KB Sumo Deadlift High-Pull (2/1.5 pood) 40 Cal Row 20 Bar Muscle-Ups *both athletes share reps. Split reps and scheme however you want.

Oct 18 2016

Wednesday 10-19-2016

in WOD / by Brenda Pagliaroli / Comments Off

Strength: Every 2 minutes for 14 minutes (7 sets): Hang Snatche x 3 Reps @ 60-70% of 1 RM Snatch *Work on technique, don’t rush reps. WOD: 20 min AMRAP: 1 Strict Pull-Up 1 Push-Up 1 Air Squat 1 Sit-Up 1 Burpee 200 m run *Add 1 rep each round

Oct 17 2016

Tuesday 10-18-2016

in WOD / by Brenda Pagliaroli / Comments Off

Strength: Warm up for workout. WOD: 30 min AMRAP: 30 Burpee Pull-Ups 30 Clean & Jerks (135/95)

Oct 17 2016

Tuesday 10-18-2016

in WOD / by Brenda Pagliaroli / Comments Off

Strength:Warm up for workout. WOD: 30 min AMRAP: 30 Burpee Pull-Ups 30 Clean & Jerks (135/95)

Oct 16 2016

Monday 10-17-2016

in WOD / by Brenda Pagliaroli / Comments Off

Strength: Every 2 minutes for 12 minutes (6 sets): High Hang Clean + Hang Clean + Clean + Front Squat @ 70-80% of 1 RM C&J WOD: 5 min AMRAP for each round: Round 1: 400 m Run Max Wall Ball (20/14#) Round 2: 400 m Run Max Slam Ball Round 3: 400 m Run […]

Oct 13 2016

Friday 10-14-2016

in WOD / by Brenda Pagliaroli / Comments Off

Strength: Every 2 minutes for 10 minutes (5 sets): 3 Strict Press 3 Push Press 3 Push Jerk 3 Split Jerk *Build today’s heavy WOD: “Danny” 20 min AMRAP: 30 Box Jumps (Everyone does 24″) 20 Push Press (115/85#) 30 Pull-Ups

Oct 12 2016

Thursday 10-13-2016

in WOD / by Brenda Pagliaroli / Comments Off

Strength: Every 2 minutes for 16 minutes (8 sets): 3 OHS @ 85-95% snatch max *Start from rack WOD: 5 min Max Reps Power Snatch (135/95#) *1 min rest 4 min Max Reps Bar Muscle-Ups *1 min rest 3 min max KB Swings (2/1.5 Pood) *1 min rest 2 min Max Rope Climbs *Score total […]

Oct 11 2016

Wednesday 10-12-2016

in WOD / by Brenda Pagliaroli / Comments Off

Strength: Warm up for workout. WOD: For Time: 1 round of: 30 Power Clean (135/95#) 50 Shoulder to overhead (115/85#) 2 rounds of: 20 Deadlifts (135/95#) 25 Pull-Ups 3 rounds of: 10 Thrusters (115/85#) 15 T2B 4 rounds of: 5 Burpee over bar 10 Lunges