08.21.18 Work For Today

"Don't ever, ever, believe anyone who tells you that you can just get by, by doing the easiest thing possible. Because there's always somebody behind you who really wants to do what you're doing. And they're going to work harder than you if you're not working hard." --Maria Bartiromo

SATURDAY, 21JULY2018 - Work For Today
Wave 1/Week 6/Day 6

CONDITIONING - At the Top of Every Minute Until You can no longer keep up with the clock:
5 Burpees
5 Squats
5 Push-Ups
15 Mountain Climbers
15 Jumping Jacks

SPEED - At the Top of Every Minute for 12 Minutes
3 Banded Bench Presses @ 50% of Your 1Rep Maximum
15 Hollow Rocks

SPEED - At the Top of Every Minute for 12 Minutes
3 Strict Overhead Presses @ 50% of your 1RM
6 Single Arm Dumbbell Rows (Each Side)

ASSISTANCE - 3 Rounds of the Following Giant Set
12 Dumbbell Incline Bench Presses (As Heavy As Possible)
10 Reverse Grip (Supinated) single arm tricep extensions (As Heavy As Possible)
10 Dumbbell Lateral Raises
10 Rear Delt Flyes
:90 Seconds Rest

STRONGMAN - OPEN GYM UNTIL 11:30
_____________________________________________________________
NEVERsate@Gmail.com              -dieEMPTY-

08.20.18 Work For Today

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"We may place blame, give reasons, and even have excuses; but in the end, it is an act of cowardice to not follow your dreams." --Steve Maraboli

FRIDAY, 20JULY2018 - Work For Today
Wave 1/Week 6/Day 5

SPEED - At the Top of Every Minute for 10 Minutes
3 Banded SSB Squats @ 50% of Your 1Rep Banded Maximum
100 Foot Bear Crawl

SPEED - At the Top of Every Minute for 10 Minutes
3 Banded Deadlifts @ 50% of Your 1Rep Banded Maximum
4 Burpee Lateral Jumps

STRONGMAN - As Fast As Possible
Stone as Close to Bodyweight as possible!
1 Atlas Stone to Shoulder / 1 Burpee
2 Atlas Stone to Shoulder / 2 Burpees
3 Atlas Stone to Shoulder / 3 Burpees
Work the Following Rep Ladder for time:
1, 2, 3, 4, 5, 4, 3, 2, 1
_____________________________________________________________
NEVERsate@Gmail.com              -dieEMPTY-

07.18.18 Work For Today

"I never saw a wild thing sorry for itself. A small bird will drop frozen dead from a bough without ever having felt sorry for itself." --D. H. Lawrence

WEDNESDAY, 18JULY2018 - Work For Today
Wave 1/Week 6/Day 3

CONDITIONING - 4 Rounds
Choose a Weight that you either need to cut for an upcoming competition or a weight that maybe you would like to lose in body fat....This drill will help you make good decisions next time you drive past a fast food place...
 
200 Meter Run With a Medicine Ball, Plate or Kettlebell
20 Bodyweight Jumping Lunges
200 Meter Run With a Medicine Ball, Plate or Kettlebell
20 Jumping Squats with your "Extra Weight"
...Consider Your life choices. 

STRENGTH - You Have 30 Minutes to Work up to a 3RM Floor Press
Between Rounds Complete:
10 Kettlebell or Dumbbell Side Bends (Each Side)
8 Single Arm Dumbbell Rows (Each Side - As heavy As Possible)

VOLUME - 3 Rounds
Set 1: As many  Floor Presses as Possible @ 80% of your 3RM
10 Kettlebell or Dumbbell Side Bends (Each Side)
Set 2: 8 Floor Presses @ 80% of Your 3RM
10 Kettlebell or Dumbbell Side Bends (Each Side)
Set 3: 8 Floor Presses @ 80% of Your 3RM
10 Kettlebell or Dumbbell Side Bends (Each Side)

MINDSET - Push-Up/Dip Challenge OR HANDSTAND HOLD CHALLENGE
Begin in a standing position.
Drop and Complete 1 Push-Up
Return to standing position
Drop and Complete 2 Push-Ups
Return to standing position
Drop and Complete 3 Push-Ups
Return to standing position
….Work you way up to 15 Push-Ups, then work your way back down the ladder. No rest on this one.

Or 

HANDSTAND HOLD CHALLENGE...Hopefully we will break some records and no more noses this week...
_____________________________________________________________
NEVERsate@Gmail.com              -dieEMPTY-

07.16.18 Work For Today

"People think I'm crazy to put myself through such torture, though I would argue otherwise. Somewhere along the line we seem to have confused comfort with happiness. Dostoyevsky had it right: 'Suffering is the sole origin of consciousness.' Never are my senses more engaged than when the pain sets in. There is a magic in misery." --Dean Karnazes

MONDAY, 16JULY2018 - Work For Today
Wave 1/ Week 7/ Day 1

STRENGTH - You Have 30 Minutes to Work up to a 1RM 18” Deadlift
Between Attempts Complete:
3 Barbell Crawls
10 Dumbbell Snatches (Each Side)
1:00 Minute Flutter Kicks

VOLUME - 3 Rounds
Set 1: As many 18” Deadlifts as Possible @ 80% of your 1RM
1:00 Minute Flutter Kicks
Set 2: 5 18” Deadlifts @ 80% of your 1RM
1:00 Minute Flutter Kicks
Set 3: 5 18” Deadlifts @ 80% of your 1RM
1:00 Minute Flutter Kicks

MINDSET - With a Partner
Partner A: Holds an Axle (@ Bodyweight) for as Long as possible
Partner B: Performs Burpees Until Partner A Fails. Then they Switch. 
First Team to 75 Burpees Wins. 
____________________________________________________
NEVERsate@Gmail.com             -dieEMPTY- 

07.13.18 Work For Today

 GYM CLOSED SATURDAY! Come Support the NEVERsate Athletes At East Cost's Most Powerful!

GYM CLOSED SATURDAY! Come Support the NEVERsate Athletes At East Cost's Most Powerful!

 

FRIDAY, 13JULY2018 - Work For Today
Wave 1/Week 6/ Day 5

SPEED - At the Top of Every Minute for 10 Minutes
2 Deadlifts @ 75% of your 1RM —- NO BANDS
30 Flutter Kicks

SPEED - At the Top of Every Minute for 10 Minutes
2 Squats @ 75% of your 1RM —- NO BANDS! 
4 Box Jumps

STRONGMAN - 3 Rounds of The Following Carry Medley
100 Foot Keg Carry
100 Foot Farmer's Walk
100 Foot Duck Walk

WEIGHT MINIMUMS:
NOVICE Women: 80 Keg / 95 Farmer's / 80 KB
LWW - 110 Keg / 105 Farmer's / 92 KB
MWW - 130 Keg / 115 Farmer's / 112 KB
LWM - 150 - 185 Keg / 165 - 205 Farmer's / 150 KB - 3 Plates
MWM - 210 Keg / 205 Farmer's / 3 Plate Duck
HWM - Go Heavier.
____________________________________________________
NEVERsate@Gmail.com             -dieEMPTY- 

07.11.18 Work For Today

"We must all suffer one of two things: the pain of discipline or the pain of regret and disappointment." --Jim Rhone

WEDNESDAY, 11JULY2018 - Work For Today
Wave 1/Week 6/Day 3

CONDITIONING - As Many Rounds As Possible in 9 Minutes
5 Pull-Ups
10 Push-Ups
15 Squats

STRENGTH - You Have 30 Minutes to Work up to a 3RM Barbell Strict Press
Between Rounds Complete:
3 Weighted Pull-Ups (As Heavy As Possible)
20 “V” Sit-Ups
:30 Seconds Battle Ropes

VOMUME: 3 Rounds
As Many Strict Presses as Possible in :60 Seconds @ 70% of Your Top Set
Immediately, As Many Pull-Ups as Possible in :60 Seconds
:60 Seconds Rest. 

Re-Rack as often as needed but get a LOT of reps in here! 

MINDSET - Tabata Z Presses
4 Minutes till freedom people. 
____________________________________________________
NEVERsate@Gmail.com             -dieEMPTY- 

07.09.18 Work For Today

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"Act as if what you do makes a difference. It does." --William James

MONDAY, 09JULY2018 - Work For Today
Wave 1/Week 6/Day 1

CONDITIONING - 10, 8, 6 Reps of
Power Cleans
Atlas Stone to Shoulder
Run 400 Meters

STRENGTH - You Have 30 Minutes to Work up to a 3RM 3 Second Pause Squat
Between Rounds Complete:
10 Barbell Roll-Outs
100 Foot Broad Jumps

VOLUME 
Set 1: As many 3 Second Pause Squats as Possible @ 80% of your 3RM
10 Barbell Roll-Outs
Set 2: 8 3 Second Pause Squats @ 80% of your 3RM
10 Barbell Roll-Outs
Set 3: 8 3 Second Pause Squats @ 80% of your 3RM
10 Barbell Roll-Outs

ASSISTANCE - 5 Rounds
:30 Seconds Dumbbell Walking Lunges
:30 Seconds Thrusters
:30 Seconds Wall Sits
:30 Seconds Rest
____________________________________________________
NEVERsate@Gmail.com             -dieEMPTY- 

07.07.18 Work For Today

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"The quality of a man's life is in direct proportion to his commitment to excellence, regardless of his chosen field of endeavor." --Vince Lombardi

SATURDAY, 07JULY2018 - Work for Today
Wave 1/Week 5/Day 6

CONDITIONING - 10 Minutes
Sharks & Minnow Sprints

SPEED - At the Top of Every Minute for 12 Minutes
2 Bench Presses @ 70% of Your 1RM —- NO BANDS!

SPEED - At the Top of Every Minute for 12 Minutes
2 Clean & Presses @ 70% of Your 1RM (Clean Every Rep)  —- NO BANDS!

ASSISTANCE - 3 Rounds of the Following Giant Set
12 Close Grip Bench Presses
12 Single Arm BARBELL Rows
12 Weighted GHD Sit-Ups
:90 Seconds Rest

STRONGMAN - OPEN GYM UNTIL 11:30!
____________________________________________________
NEVERsate@Gmail.com             -dieEMPTY- 

07.06.18 Work For Today

"Here's to the crazy ones. The misfits. The rebels. The troublemakers. The round pegs in the square holes. The ones who see things differently. They're not fond of rules. And they have no respect for the status quo. You can quote them, disagree with them, glorify or vilify them. About the only thing you can't do is ignore them. Because they change things. They push the human race forward. And while some may see them as the crazy ones, we see genius. Because the people who are crazy enough to think they can change the world, are the ones who do." --Apple Inc.

FRIDAY, 06JUNE2018 - Work For Today
Wave 1/Week 5/Day 5

SPEED - At the Top of Every Minute for 10 Minutes
2 Squats @ 70% of Your 1RM —- NO BANDS!
5 Medicine Ball Squat Jumps

SPEED - At the Top of Every Minute for 10 Minutes
2 Deadlifts @ 70% of Your 1RM — NO BANDS!
Plank For the Remainder of the Minute

ASSISTANCE - As Many Rounds As possible In 10 Minutes
5 Front Squats  (As Heavy As Possible)
5 Bulgarian Split Squats (Each Side)
5 Good Mornings

MINDSET - At 40% of your 1RM
Minute 1: 2 Squats
Minute 2: 4 Squats
Minute 3: 6 Squats
Minute 4: 8 Squats
…Continue to add 2 reps per minute until you can no longer keep up with the Clock
____________________________________________________
NEVERsate@Gmail.com             -dieEMPTY- 

07.04.18 Work For Today

 

GYM CLOSED AT 11:30am Today in Observance of the 4th of July! 

"Are you paralyzed with fear? That's a good sign. Fear is good. Like self-doubt, fear is an indicator. Fear tells us what we have to do. Remember one rule of thumb: the more scared we are of a work or calling, the more sure we can be that we have to do it." --Steven Pressfield

WEDNESDAY, 04JULY2018 - Work For Today
Wave 1/Week 5/Day 3

CONDITIONING - The Floor Is Lava Keg Carry. 
Make sure the Keg is Heavy (At least BW).
Teams of 3. But only one Person Can Carry at a time. No Shouldering. 
You will be going 400 Meters as a TEAM. 
The Hard Part is that the Keg Can't touch the Ground. You must transfer it from person to person until your 400 Meters is Complete. 
If the Keg Hits the Ground, Your team owes 15 Burpees. 

STRENGTH - You Have 30 Minutes to Work up to a 3RM Pin Press
Between Rounds Complete:
5 Pendlay Rows (As Heavy As Possible)
6 Landmine Full Contact Twists (Each Side)
:90 Seconds rest

VOLUME
Set 1: As many Pin Presses as Possible @ 80% of your 3RM
 6 Landmine Full Contact Twists (Each Side) 
Set 2: 8 Pin Presses @ 80% of your 3RM
6 Landmine Full Contact Twists (Each Side) 
Set 3: 8 Pin Presses @ 80% of your 3RM
6 Landmine Full Contact Twists (Each Side)

MINDSET - OPTIONAL
200 Meter Sled Sprint for the 4th Of July.  One Round, Flat Out. Make it Heavy, Make it Fast, Make it count for something. 

Home of the Brave People. 
____________________________________________________
NEVERsate@Gmail.com             -dieEMPTY- 

07.02.18 Work For Today

 CONGRATULATIONS STOCK! Bringing home another National Title To NEVERsate! We are ALL so Proud of you brother! 

CONGRATULATIONS STOCK! Bringing home another National Title To NEVERsate! We are ALL so Proud of you brother! 

"A child has no trouble believing the unbelievable, nor does the genius or the madman. It's only you and I, with our big brains and our tiny hearts, who doubt and overthink and hesitate." --Steven Pressfield

"It's better to be in the arena, getting stomped by the bull, than to be up in the stands or out in the parking lot." --Steven Pressfield

MONDAY, 02JULY2018 Work For Today
Wave 1/Week 5/Day 1

STRONGMAN CONDITIONING - Get As Far As Possible in 10 Minutes
1 Keg Clean & Press
1 Kettlebell Snatch (Each Side)
1 Burpee Pull-Up or Burpees Bar Touch
2 Keg Clean & Presses
2 Kettlebell Snatches (Each Side)
2 Burpee Pull-Ups or Burpees Bar Touches
3 Keg Clean & Presses
3 Kettlebell Snatches (Each Side)
3 Burpee Pull-Ups or Burpees Bar Touches
...Continue to add reps each round for the entirety of the 12 Minutes.  Your score is your number of COMPLETED Rounds.

STRENGTH - You Have 30 Minutes to Work up to a 3RM Pause Deadlift
Between Rounds Complete:
10 Dragon Flags
12 Straight Arm Lat Pull Downs (For firing your Lats in the DL)
8 Stand by the Fan's...It's going to be Hot...
:90 Seconds Rest

MINDSET - Deadlift 50....Add Drop Set
5 Jumps Up. 5 Jumps Down. 5 Reps Per Jump.
Start with 65% of your 1RM on the Bar. Complete 5 Reps.
Add Weight. No Rest. 5 Reps.
Add Weight. No Rest. % More Reps. Do this 5x on the way up.
Then make 5 appropriate jumps down, completing 5 reps at each jump. 

That is the Day People. Trust me. It will be enough.

There will come a decision at Some point in this workout. You will not have a choice about that...That was MY choice....You will either quit, or you will become better...You will not walk out the door the same person who walked in.   

Who walks out of that door is YOUR choice...Just know that it is one you will need to live with for the rest of your life. Quitting is habit and it tends to bleed into other things.  You can stop that right now. 

But that decision better be made, WELL before you approach the barbell.   

RISE people. 
____________________________________________________
NEVERsate@Gmail.com             -dieEMPTY- 

06.30.18 Work For Today

"Honestly, seriously, you don't know what to do about food? Here is an idea: Eat like an adult. Stop eating fast food, stop eating kid's cereal, knock it off with all the sweets and comfort foods whenever your favorite show is not on when you want it on, ease up on the snacking and—don't act like you don't know this—eat vegetables and fruits more. Really, how difficult is this? Stop with the whining. Stop with the excuses. Act like an adult and stop eating like a television commercial. Grow up." ― Dan John, Mass Made Simple

SATURDAY, 30JUNE2018 - Work For Today
Wave 1/Week 4/Day 6

CONDITIONING - With A Partner
Athlete "A" - Performs 5 Burpees and a 200 Meter Sprint.
Athlete "B" - Starts their Burpees and Sprint as soon as "A" Leaves on their run.
If "B" Caches "A". "B" Gets a Point.

Rest 20 Seconds and Switch Spots. 

Now "B" Starts First and "A" Can chase as soon as "B" Takes off on their Run. 
If "A" Caches "B". Then "A" Gets a Point. 

Rest 20 Seconds Before the Next Chase. 
...Accumulate As Many Points as possible in 8 Minutes. 

SPEED - At the Top of Every Minute for 12 Minutes
3 Standing Strict Presses @ 65% of Your 1RM
100 Foot Bear Crawl

SPEED - At the Top of Every Minute for 12 Minutes
3 Bench Presses @ 65% of your 1RM
30 Flutter Kicks

VOLUME - Broken Up However You Want
100 Pull-Ups or Inverted Rows
100 Dips or Bench Dips
100 Push-Ups
_____________________________________________________
NEVERsate@Gmail.com             -dieEMPTY-