01.21.19 Work For Today

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." --Bruce Lee

MONDAY, 21JANUARY2019 - Work For Today

Wave 3/Week 9/Day 1


STRONGMAN - Pinch Block, Grenade or Random Grip Single Arm Farmer’s Walk. 

:30 Seconds Go As Far as You Can with Your Left Hand

:30 Seconds Now go as far as you can with Your Right Hand

:30 Seconds Rest. Go Heavier than you want to 

Do this for 3 Rounds or 9:00 Minutes


STRENGTH - 5 Rounds

5 Farmer’s Handle, Frame or Car Deadlifts (Add weight when possible)

50 Foot Sandbag Carry With Throw over Shoulder finish (Add weight when possible)

10 Bandy Twisty Things (Each Side)

50 Foot Bear Walk

50 Foot Burpee Broad Jump

3 Atlas Stone to Platform (Add weight when possible)

Rest as Long as it takes you to add weight where needed and go again. 


WIDOWMAKER - Drop the Weight on the Bar back to 70% of your top set and Complete As Many Deadlifts As Possible in one Set. Your goal is 15-20 Reps.


ASSISTANCE - At the Top of Every Minute for 10 minutes, Complete 3 Reps of (YOUR CHOICE)

Stiff Leg Deadlifts 

Rubish Deadlifts (45 Degree Back Raise Deadlifts)

Deadlift Rows (Extremely Heavy)

*Spend the Remainder of your minute In the Plank Position as “Rest”

______________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-

01.19.18 Work For Today

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"It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things." --Leonardo da Vinci

SATURDAY, 19JANUARY2019 - Work For Today

Wave 3/Week 8/Day 4


CONDITIONING - At the Top of Every Minute for As many Minutes as You can Hang. 

5 Burpees

5 Squats

5 Push-Ups

15 Mountain Climbers

15 Jumping Jacks


STRENGTH - Bench Focus (Speed & Endurance) 

Set 1: 8 Single Arm Landmine Rows (Each Side) 

8 Floor Presses @ 65% Of your 1RM

10 Knees to Elbows

:30 Seconds Double Unders or Regular Jump Rope

Set 2: 6 Single Arm Landmine Rows (Each Side)

6 Floor Presses @ 75% Of your 1RM

10 Knees to Elbows

:30 Seconds Double Unders or Regular Jump Rope

Set 3: 4 Single Arm Landmine Rows (Each Side)

As Many Floor Presses As Possible @ 85% Of your 1RM (Goal is at least 4)

10 Knees to Elbows

:30 Seconds Double Unders or Regular Jump Rope


ASSISTANCE - 4 Rounds of the Following Giant Set

12 Dumbbell Rows - each side (As Heavy As Possible - Ramping)

8 Close Grip Bench Presses (As Heavy As Possible - Ramping)

12 Dumbbell Floor Presses (As Heavy As Possible - Ramping)

:90 Seconds Rest


OPTIONAL CONDITIONING - Push-Up 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 10 Push-Ups, then work your way back down the ladder. No rest on this one.

______________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-

01.18.19 Work For Today

"I hold a beast, an angel, and a madman in me, and my enquiry is as to their working, and my problem is their subjugation and victory, down throw and upheaval, and my effort is their self-expression." --Dylan Thomas

FRIDAY, 18JANUARY2019 - Work For Today

Wave 3/Week 8/Day 3


CHOOSE YOUR OWN ADVENTURE - We will break into Groups. Go in Whichever Order you would like, each station will be 12 Minutes. 


STRENGTH - 12 Minutes

Minute 1: As Many Front or SSB Squats As Possible @ 75% of Your 1RM (Goal + 5)

Minute 2: Tire Flip Burpee Box Jumps

Minute 3: Hanging Rainbows

Minute 4: Rest

Minute 5: As Many Front or SSB Squats As Possible @ 85% of Your 1RM (Goal + 3)

Minute 6: Tire Flip Burpee Box Jumps

Minute 7: Hanging Rainbows

Minute 8: Rest

Minute 10: As Many Front or SSB Squats As Possible @ 95% of Your 1RM (Goal + 1)

Minute 11: Tire Flip Burpee Box Jumps

Minute 12: Hanging Rainbows


ASSISTANCE - Get Both of these Done in the Allotted 12 Minutes

WIDOWMAKER - Drop the Weight on the Bar back to 70% OF YOUR TOP SET and Complete As Many Front or SSB Squats As Possible in one Set. Your goal is 15-20 Reps. No Re-racking the Bar

Don’t Take Longer than 6 Minutes to Get this Single Set done. 





Immediate Tabata Following 


For 8 Rounds (or 4:00 Minutes)

:20 Seconds Belt Squats (On Plyo Boxes)

:10 Seconds Rest


CONDITIONING - For 12 Minutes

:30 Seconds Prowler Push (Heavy)

:30 Seconds Back Peddle Sled Drag (No Explosive Rowing!)

:30 Seconds Wall Sit

:30 Seconds Rest 

______________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-

01.16.18 Work For Today

"Be daring, be different, be impractical, be anything that will assert integrity of purpose and imaginative vision against the play-it-safers, the creatures of the commonplace, the slaves to the ordinary." --Cecil Beaton

WEDNESDAY, 16JANUARY2019 - Work For Today

Wave 3/Week 8/Day 2


STRENGTH - Overhead Focus (Hypertrophy) 

Set 1: Max Reps Chin-Ups

6 Log Clean & Presses @ 70% Of your 1RM (Clean Every Rep)

6 Glute Ham Raise Halos (Each Side)

3 Sandbag Over Shoulder or Keg Clean & Press

Set 2: Max Reps Chin-Ups

4 Log Clean & Presses @ 80% Of your 1RM

6 Glute Ham Raise Halos (Each Side)

3 Sandbag Over Shoulder or Keg Clean & Press

Set 3: Max Reps Chin-Ups

As Many Log Clean & Presses As Possible @ 90% Of your 1RM (Goal is at least 2)

6 Glute Ham Raise Halos (Each Side)

3 Sandbag Over Shoulder or Keg Clean & Press


ASSISTANCE - 4 Rounds of the Following Giant Set

100 Foot Waiter’s Walk (Left Side) - Use a Yoke or Bottom’s Up Kettlebells.

10 Standing Strict Trap Bar Presses

100 Foot Waiter’s Walk (Right Side) - Use a Yoke or Bottom’s Up Kettlebells.

10 Standing Strict Trap Bar Presses

No Rest Between Exercises. Rest at the end of the Round. Even if Weight Suffers…Build Endurance here. 


STRONGMAN - 3 Rounds of the Following Carry Medley

Sprint 50 Feet to Sandbag, Pick And Carry it Back. 

Turn & Sprint 50 Feet to Keg, Pick And Carry it Back. 

Turn & Sprint 50 Feet to Duck Walk, Pick And Carry it Back. 

Time Stops When All Implements Are past the Finish Line. 

______________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-

01.14.19 Work For Today

CLASSES CANCELED DUE TO PARKING! Sorry Guys but the gym will be closed today. Normal Classes Wednesday & You can make up today’s workout then as well. Sorry, but just not worth the risk to your beautiful faces. Even Yours Nic.

"When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left and could say, I used everything you gave me." --Erma Bombeck

MONDAY, 14JANUARY2019 - Work For Today

Wave 3/Week 8/Day 1


CONDITIONING - As Many Rounds As Possible in 7 Minutes

3 Burpee Box Jumps

3 Clusters (Trusters w/ a Clean)

3 Step-Ups with Barbell in Front Rack Position


STRENGTH - 13” or 18” Deadlift Height, Your Choice

Set 1: 8 Rack Pulls @ 65% Of your 1RM

6 Hanging Rainbows (Each Side)

:30 Seconds Battle Ropes 

100 Foot Burpee Broad Jumps

Set 2: 6 Rack Pulls @ 75% Of your 1RM

6 Hanging Rainbows (Each Side)

:30 Seconds Battle Ropes 

100 Foot Burpee Broad Jumps

Set 3: As Many Rack Pulls As Possible @ 85% Of your 1RM (Goal is at least 4)

6 Hanging Rainbows (Each Side)

:30 Seconds Battle Ropes 

100 Foot Burpee Broad Jumps


MINDSET - Last Athlete Standing Farmer’s Carry

Teams of 4 or 5 - All the Same Implement Weight

Carry the implement 50 Feet, then go to the back of the line. 

Rest until it is your turn to carry again. 

As people quit, you get less rest. 

Last person standing wins. 


OPTIONAL CONDITIONING - 3 Rounds

:30 Seconds Glute Ham Raises

:30 Seconds  Stiff Leg Deadlifts

:30 Seconds Goblet Squats (Super Deep)

______________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-


01.12.19 Work For Today

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"Winning means you're willing to go longer, work harder, and give more than anyone else." --Vince Lombardi

"Don't practice until you get it right. Practice until you can't get it wrong." --Unknown

SATURDAY, 12JANUARY2019 - Work For Today

Wave 3/Week 7/Day 4


CONDITIONING - 3:00 Minutes Work / 1:00 Minute Rest for 3 Rounds

8 Pull-Ups

8 Box Jumps

8 Sumo Deadlift High-Pulls

8 Burpee Lateral Jumps

8 Plate Halos (Each Side

8 Plate Touches

* If you finish the list of exercises in less than the allotted time. Then strat right back up at the top.  When you break for rest, pick back up EXACTLY where you left off and continue on. 


STRENGTH - Bench Focus (Hypertrophy) 

Set 1: 6 T-Bar Rows (As Heavy As possible - Ramping)

6 Close Grip Bench Presses @ 70% Of your 1RM

8 Hanging Oblique Leg Raises (Each Side)

20 Double Unders or :90 Seconds Regular Jump Rope

Set 2: 4 T-Bar Rows (As Heavy As possible - Ramping)

4 Close Grip Bench Presses @ 80% Of your 1RM

8 Hanging Oblique Leg Raises (Each Side)

20 Double Unders or :90 Seconds Regular Jump Rope

Set 3: 4 T-Bar Rows (As Heavy As possible - Ramping)

As Many Close Grip Bench Presses As Possible @ 90% Of your 1RM (Goal is at least 2)

8 Hanging Oblique Leg Raises (Each Side)

20 Double Unders or :90 Seconds Regular Jump Rope


ASSISTANCE - 4 Rounds of the Following Giant Set

15 Neutral Grip Dumbbell Bench Presses (As Heavy As Possible - Ramping)

15 Dips (Bench Dips if Necessary)

20 Band or Cable Trice Extensions (As Heavy As Possible)

____________________________________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-

01.11.19 Work For Today

"We become what we want to be by consistently being what we want to become each day." --Richard G. Scott

FRIDAY, 11JANUARY2019 - Work For Today

Wave 3/Week 7/Day 3


CHOOSE YOUR OWN ADVENTURE - We will break into Groups. Go in Whichever Order you would like, each station will be 12 Minutes. 


STRENGTH - 12 Minutes

Minute 1: As Many Box Squats As Possible @ 65% of Your 1RM (Goal + 8)

Minute 2: Hollow Rocks

Minute 3: Step-Ups (High)

Minute 4: Rest

Minute 5: As Many Box Squats As Possible @ 75% of Your 1RM (Goal + 6)

Minute 6: Hollow Rocks

Minute 7: Step-Ups (High)

Minute 8: Rest

Minute 10: As Many Box Squats As Possible @ 65% of Your 1RM (Goal + 8)

Minute 11: Hollow Rocks

Minute 12: Step-Ups (High)


ASSISTANCE - Double Tabata - 12 minutes

For 8 Rounds (or 4:00 Minutes)

:20 Seconds Bulgarian Split Squats (Switch sides each Round)

:10 Seconds Rest


1:00 Minute Rest 


For 8 Rounds (or 4:00 Minutes)

:20 Seconds Jumping Lunges

:10 Seconds Rest


STRONGMAN CONDITIONING - At the Top of Every Minute for 12 Minutes

100 Foot Yoke Walk At 70% of Your 1RM

Hold Plank Position for the Reminder of the Minute

______________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-


01.09.19 Work For Today

“You see things; you say, 'Why?' But I dream things that never were; and I say 'Why not?” —George Bernard Shaw

WEDNESDAY, 09JANUARY2019 - Work For Today

Wave 3/Week 7/Day 2


STRONGMAN CONDITIONING -1, 2, 3, 4, 5, 4, 3, 2, 1 Reps of

Pull-Up

Circus Dumbbell Clean & Presses (Each Side)

Yes. Clean Every Rep.


STRENGTH - Overhead Focus (Power)

Set 1: 5 Weighted Pull-Ups (As Heavy As possible - Ramping)

5 Continental Clean &  Presses (1 Clean & Press Away) @ 75% Of your 1RM

8 Bandy Twisty Things (Each Side)

4 Tire Flips

Set 2: 3 Weighted pull-Ups (As Heavy As possible - Ramping)

3 Continental Clean&  Presses (1 Clean & Press Away) @ 85% Of your 1RM

8 Bandy Twisty Things (Each Side)

4 Tire Flips

Set 3: 2 Weighted pull-Ups (As Heavy As possible - Ramping)

As Many Continental C & P As Possible @ 95% Of your 1RM (Goal is at least 1)

8 Bandy Twisty Things (Each Side)

4 Tire Flips


WIDOWMAKER - Drop the Weight on the Bar back to 70% and Complete As Many Strict Presses As Possible in one Set. Your goal is 15-20 Reps. No Re-racking the Bar


ASSISTANCE - 3 Rounds

:30 Seconds “Z” Presses

:30 Seconds Floor Presses

:30 Seconds Close Grip Push-Ups

:30 Seconds Rest

______________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-


01.07.19 Work For Today

"People are always blaming their circumstances for what they are. I don't believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and if they can't find them, make them." --George Bernard Shaw

MONDAY, 07JANUARY2019 - Work For Today

Wave 3/Week 7/Day 1


MINDSET - Building Complexes. Get as Far as You Can in 10 Minutes

Once you Pick up the bar, you cannot drop it until ALL reps of ALL exercises are complete.  That is what makes a complex, a complex. 

1 Deadlift

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Good Morning

1 Jerk

Return the Bar to the Floor and Complete 1 Bodyweight ManMaker

Then 2 Reps all the way through

then 3,4, 5….Get as Far as You can in 10 Minutes


STRENGTH - Deadlift Focus (Hypertrophy) 

Set 1: 6 Deadlifts @ 70% Of your 1RM

5 Overhead Side Bends (Each Side)

4 Sandbag Over Shoulder (Explosive Hips)

Set 2: 4 Deadlifts @ 80% Of your 1RM

5 Overhead Side Bends (Each Side)

4 Sandbag Over Shoulder (Explosive Hips)

Set 3: As Many Deadlifts As Possible @ 90% Of your 1RM (Goal is at least 2)

5 Overhead Side Bends (Each Side)

4 Sandbag Over Shoulder (Explosive Hips)


ASSISTANCE - 3 Rounds of the Following Giant Set

12 Sumo Deadlifts

8 Banded Lying Leg Curls (Each Side)

8 Seated SSB Good Mornings

Max Distance Keg Carry @ Bodyweight

______________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-


01.05.19 Work For Today

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"Make a radical change in your lifestyle and begin to boldly do things which you may previously never have thought of doing, or been too hesitant to attempt. So many people live within unhappy circumstances and yet will not take the initiative to change their situation because they are conditioned to a life of security, conformity, and conservation, all of which may appear to give one peace of mind, but in reality nothing is more damaging to the adventurous spirit within a man than a secure future. The very basic core of a man's living spirit is his passion for adventure. The joy of life comes from our encounters with new experiences, and hence there is no greater joy than to have an endlessly changing horizon, for each day to have a new and different sun. If you want to get more out of life, you must lose your inclination for monotonous security and adopt a helter-skelter style of life that will at first appear to you to be crazy. But once you become accustomed to such a life you will see its full meaning and its incredible beauty." --Jon Krakauer

SATURDAY, 05JANUARY2019 - Work For Today

Wave 2/Week 6/Day 4


CONDITIONING - Team Competition

In teams of 3, you must complete:

100 Pull-Ups

150 Push-Ups

225 Sit-Ups

300 Squats

75 Burpees

** Only One Athlete can be working at a Time.  
Your Team score is the combined total of all reps.
The Team Must Complete all Reps of one exercise before moving Onto the next.
Fastest Team Wins.


STRENGTH - Bench Press Focus (Power)

Set 1: 8 Pendlay Rows (As heavy As possible - Ramping)

6 Pin Bench Presses @ 70% Of your 1RM

1:00 Minute Flutter Kicks

Set 2: 8 Pendlay Rows (As heavy As possible - Ramping)

4 Pin Bench Presses @ 80% Of your 1RM

1:00 Minute Flutter Kicks

Set 3: 8 Pendlay Rows (As heavy As possible - Ramping)

As Many Pin Bench Presses As Possible @ 90% Of your 1RM (Goal is at least 2)

1:00 Minute Flutter Kicks


ASSISTANCE - 10,9,8,7,6,5,4,3,2,1 Reps of

Single Arm Dumbbell Rows (Each Side)

Dumbbell Incline Bench Press

“V” Sit-Ups

______________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-

01.04.19 Work For Today

"To be a champion, I think you have to see the big picture. It's not about winning and losing; it's about every day hard work and about thriving on a challenge. It's about embracing the pain that you'll experience at the end of a race and not being afraid. I think people think too hard and get afraid of a certain challenge." --Summer Sanders

FRIDAY, 04JANUARY2018 - Work For Today

Wave 2/Week 6/Day 3


TECHNIQUE:  The First 10-15 Minutes of Class will be a quick review of the form, cues and execution of the Either the Squat or Front Squat.  You will have to choose which you would like to do your Strength Work with today. 

We will work singles until you get up to your working weight.


STRENGTH - Squat Focus (Hypertrophy) 

Set 1: 8 Squats or Front Squats @ 65% Of your 1RM

10 Medicine Ball Squat Jumps (No rest from Squats)

7 Weighted Hanging Knee Raises 

Set 2: 6 Squats Front Squats @ 75% Of your 1RM

10 Medicine Ball Squat Jumps (No rest from Squats)

7 Weighted Hanging Knee Raises 

Set 3: As Many Squats Front Squats As Possible @ 85% Of your 1RM (Goal is at least 4)

10 Medicine Ball Squat Jumps (No rest from Squats)

7 Weighted Hanging Knee Raises 


ASSISTANCE FINISHER - As Long as Needed

Load a Bar with 35-40% of Your 1RM Front Squat

At the Top of Every Minute You owe 3 Burpees as a Buy In.

For the Remainder fo the Minute, Complete as Many Front squats as Possible. 

DO NOT MISS DEPTH! 

Fastest time to 50 Front Squats Wins. 


OPTIONAL - 3 Sets of 10

Glute Ham Raises

Reverse Hyper

:60 Second Hang from pull-Ups Bar

______________________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-


01.02.19 Work For Today

"True freedom is impossible without a mind made free by discipline." --Mortimer J. Adler

"Self-control is the chief element in self-respect, and self-respect is the chief element in courage." —Thucydides

WEDNESDAY, 02JANUARY2019

Wave 2/Week 6/Day 2


TECHNIQUE:  The First 10-15 Minutes of Class will be a quick review of the form, cues and execution of the Either the Strict Press or the Jerk.  You will have to choose which you would like to do your Strength Work with today. 

We will perform singles until you get up to your working weight. 


STRENGTH - Overhead Focus (Speed & Endurance) 

Set 1: 50 Foot Standing Sled Drag

10 Overhead Presses @ 60% Of your 1RM

:30 Seconds Hanging “L” Sit Holds

3 Log Cleans (As Heavy As Possible)

Set 2: 50 Foot Standing Sled Drag

8 Overhead Presses @ 70% Of your 1RM

:30 Seconds Hanging “L” Sit Holds

3 Log Cleans (As Heavy As Possible)

Set 3: 50 Foot Standing Sled Drag

As Many Overhead Presses As Possible @ 80% Of your 1RM (Goal is at least 6)

:30 Seconds Hanging “L” Sit Holds

3 Log Cleans (As Heavy As Possible)


STRONGMAN - 2 Rounds

As Many Log Clean & Press as Possible (Clean Every Rep) @ 70% of Your 1RM

Down Commands Needed to record Score. 

3 Minutes Rest between your attempts. 


ASSISTANCE - 3 Rounds of the Following Giant Set

10 Z Presses 

10 Standing Bottom’s Up Kettlebell Presses (Each Side)

8 External Rotations (Each Side)

______________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-