09.20.19 Work For Today

"The first step toward success is taken when you refuse to be a captive of the environment in which you first find yourself." --Mark Caine

"When I dare to be powerful - to use my strength in the service of my vision, then it becomes less and less important whether I am afraid." --Audre Lorde

FRIDAY, 20SEPTEMBER2019 - Work For Today

Wave 2/Week 8/Day 3


STRONGMAN GIANT SET - 4 Rounds - Adding Weight Everywhere you are able to

50 Foot Duck Walk (Engage Butt - Push Knees Out - Look Really Stupid)

5 Squats (Aim to break 85%)

4 Atlas Stone Loads to Platform or 4 Tire Flips Outside

7 Plate Halos (Each Side)

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight Between Rounds. 


ASSISTANCE - 12 Minutes

Minute 1: As Many Front Squats As Possible @ 60% of Your 1RM 

Minute 2: Kettlebell Goblet Squats

Minute 3: Kettlebell Walking Lunges

Minute 4: Rest

Minute 5: As Many Front Squats As Possible @ 50% of Your 1RM

Minute 6: Kettlebell Goblet Squats

Minute 7: Kettlebell Walking Lunges

Minute 8: Rest

Minute 10: As Many Front Squats As Possible @ 40% of Your 1RM

Minute 11: Kettlebell Goblet Squats

Minute 12: Kettlebell Walking Lunges


CONDITIONING - 4 Square Prowler Sprints - 5 Rounds

It’s almost Halloween…You will be Chased…Run Faster…

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09.18.19 Work For Today

"If you are not willing to risk the usual you will have to settle for the ordinary." --Jim Rohn

WEDNESDAY, 18SEPTEMBER2019 - Work For Today

Wave 2/Week 8/Day 2


CONDITIONING - 10, 8, 6 Reps of: 

Bodyweight ManMakers

Dumbbell or Kettlebell Thrusters

200 Meter Sprit After each Round


STRONGMAN GIANT SET - 4 Rounds - Adding Weight Everywhere you are able to

8 Random Grip Pull-Ups or Chin-Ups

6 Circus Dumbbell Clean & Presses or Viking Presses (Aim to break 80%) - Odd Rounds Left - Even Rounds Right

:15 Second Battle Rope (SPRINT)

:60 Second Weighted Plank

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight Between Rounds. 


ASSISTANCE - At the Top of Every Minute for 10 Minutes

3 Pull-Ups (5 Inverted Rows if Necessary)

6 Dips (10 Bench Dips if Necessary)

Hollow Rocks for the Remainder of the Minute


FINISHER - For 5 Minutes.

Bottom’s Up Kettlebell Walks. (Singe Arm)

Switch Arms as Often as Needed.

Do not rest between transitioning arms. 

Choose the correct weight and this will make you unhappy. 

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09.16.19 Work For Today

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"If the people knew how hard I had to work to gain my mastery, it wouldn't seem wonderful at all." --Michelangelo

MONDAY, 16SEPTEMBER2019 - Work For Today

Wave 2/Week 8/Day 1


CONDITIONING - Get as Far As You Can in 8 Minutes - Inverted Rows if Necessary

1 Pull-Up / 2 Burpees / 3 Push-Ups / 4 Jumping Squats / 5 Kettlebell Swings

2 Pull-Ups / 3 Burpees / 4 Push-Ups / 5 Jumping Squats / 6 Kettlebell Swings

3 Pull-Ups / 4 Burpees / 5 Push-Ups / 6 Jumping Squats / 7 Kettlebell Swings

…Continue to add 1 Rep each Round.  Get as Far as You can in 8 Minutes. Your Score is the Total number of COMPLETED rounds.


STRONGMAN GIANT SET - 5 Rounds - Adding Weight Everywhere you are able to

2 Pause Deadlifts (Aim to break 90%)

4 Burpee Lateral Jumps 

50 Foot Sandbag Carry and Load Over Your Shoulder 

:30 Seconds Hanging “L” Sit Holds

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight Between Rounds. 


ASSISTANCE - 6, 5, 4, 3, 2, 1 Reps of - As Fast As Possible

4 Count Deadlifts @ 50-60% Floor to Lockout - Lockout to 2” Below Knee Pause - Pause Position to Lockout - Lockout to the Floor = 1 Rep.

Glute Ham Raises or Reverse Hyper or Back Raise x2 (6 = 12 Reps, 5 = 10 Reps, etc)

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09.14.19 Work For Today

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"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

SATURDAY, 14SEPTEMBER2019 - Work For Today

Wave 2/Week 7/Day 4


CONDITIONING - 4 Rounds - 3:00 Minutes Work / 1:00 Minute Rest - Pick Back up Where you Left Off at the break.  

8 Sprawl Sumo Deadlift High Pulls

8 Burpee Lateral Jumps

8 Pull-Ups or 16 Inverted Rows

20 Hollow Rocks

20 Double Unders or 60 Regular Jumps


STRONGMAN GIANT SET - 4 Rounds - Adding Weight Everywhere you are able to

5 Walkout/Push Up Combo

8 Pendlay Rows (As Heavy As Possible)

6 Floor Presses (Aim to break 80%)

1:00 Minute Flutter Kicks

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight Between Rounds. 


ASSISTANCE - 4 Rounds

:30 Seconds Dumbbell Squeeze Presses

:30 Seconds Close Grip Push-Ups

:30 Seconds Bear Walk or Wheelbarrow Walk if you have friends…Bear walk for me. 

:30 Seconds Rest

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09.13.19 Work For Today

"Struggling and suffering are the essence of a life worth living. If you're not pushing yourself beyond the comfort zone, if you're not demanding more from yourself - expanding and learning as you go - you're choosing a numb existence. You're denying yourself an extraordinary trip." --Dean Karnazes

FRIDAY, 13SEPTEMBER2019 - Work For Today

Wave 2/Week 7/Day 3


STRONGMAN CONDITIONING - As Fast As Possible 

5 Tire Flips Burpee Box Jumps

Farmer’s Walk to the Barn & Back (200 Meters - Light-ish)

4 Tire Flips Burpee Box Jumps

Farmer’s Walk to the Barn & Back (200 Meters - Light-ish)

3 Tire Flips Burpee Box Jumps

Farmer’s Walk to the Barn & Back (200 Meters - Light-ish)


STRONGMAN GIANT SET - 5 Rounds - Adding Weight Everywhere you are able to

6 Box Jumps

4 Box Squats (Aim to break 85%)

5 Overhead Side Bends (Each Side)

100 Foot Bear Crawl Sled Drag 

1-2 Arm Over Arm Jeep Pulls

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight Between Rounds. 


ASSISTANCE - At the Top of Every Minute for 10 Minutes

3 Bulgarian Split Squats (Left Side)

3 Bulgarian Split Squats (Left Side)

5 Prisioner Squat Yuck Jumps (High As Possible)

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09.11.19 Work For Today

“Commitment is doing what you said you would do, far after the mood you said it in has left you.”

WEDNESDAY, 11SEPTEMBER2019 - Work For Today

Wave 2/Week 7/Day 2


CONDITIONING - Tabatas (:20 Seconds Work / :10 Seconds Rest for 8 Rounds) - Finish ALL 8 Rounds (4:00 Minutes) At each Station before taking your rest and moving onto the Next Station

8 Rounds (4:00 Minutes) Tabata Air Assault Sprints, Rower or Prowler Push

Rest 1 Minute

8 Rounds (4:00 Minutes) Tabata Battle Ropes or Bodyweight ManMakers

Rest 1 Minute

8 Rounds (4:00 Minutes) Tabata Kettlebell Swings or Burpee Pull-Ups

Rest 1 Minute


STRENGTH - 5 Rounds - Adding Weight Everywhere you are able to

8 Single Arm T-Bar Rows or Meadows Rows (Each Side)

2 Log Clean & Presses (Clean Every Rep) - (Aim to break 90% at Some point)

3 Atlas Stone to Shoulder (Near Bodyweight)

:60 Seconds Flutter Kicks

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight. 


ASSISTANCE - 10, 8, 6, 8, 10 Reps of (Manipulate weight accordingly)

Close Grip Swiss Bar Incline Presses - HEAVY

Dumbbell Lateral Raises - Moderate

100 Foot Single Arm DB or Bottom’s Up KB Waiter’s Walk (Each SIde)

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09.09.19 Work For Today

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"You are what you do, not what you say you'll do." --C.G. Jung

MONDAY, 09SEPTEMBER2019 - Work For Today

Wave 2/Week 7/Day 1


STRONGMAN GIANT SET - 4 Rounds - Adding Weight Everywhere you are able to

3 Sandbag Over Shoulder

8 Deadlifts (Aim to break 80%)

50 Foot Singe Arm Farmer’s Walk - Each Side (HEAVY)

6 Glute Ham Raise Halos (Each SIde)

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight Between Rounds. 


ASSISTANCE FINISHER - As many rounds as possible In 10 minutes

7 Good Mornings with the Pins Set to the Start of Deadlift height.

7 Bulgarian split squats (Each Side)

15 Glute Ham Raise, Rev Hyper or 45 Degree Back Raise


MINDSET - With a Partner.  First team to 75 Burpees

Partner A: Hang from a Pull-Up Bar

Partner B: Max Effort Burpees

***You can only perform burpees while your partner is in contact with the bar.  Once they fall off, switch positions.  First team to 75 Burpees wins.

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09.07.19 Work For Today

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"A winner is someone who recognizes his God-given talents, works his tail off to develop them into skills, and uses these skills to accomplish his goals." --Larry Bird

"Never be bullied into silence. Never allow yourself to be made a victim. Accept no one's definition of your life; define yourself." --Harvey Fierstein

SATURDAY, 07SEPTEMBER2019 - Work For Today

Wave 2/Week 6/Day 4


BIRTHDAY AMY’S CONDITIONING - As Fast As Possible

42 Pull-Ups or Inverted Rows

42 Push-Ups

42 Sit-Ups

42 Burpees


STRONGMAN GIANT SET - 4 Rounds - Adding Weight Everywhere you are able to

6 Pendlay Rows - As close to Bench Press weight as Possible

6 Close Grip Bench Presses - (Aim to break 80%)

50 Foot Gator Walk

25 Foot Single Arm Plank Rows - Each Side

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight Between Rounds. 


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

Pendlay Rows

Floor Press 

Lying Leg Raises (Holding Bar at Lockout)

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09.06.19 Work For Today

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"The generality of mankind is lazy. What distinguishes men of genuine achievement from the rest of us is not so much their intellectual powers and aptitudes as their curiosity, their energy, their fullest use of their potentialities. Nobody really knows how smart or talented he is until he finds the incentives to use himself to the fullest." --Sydney J. Harris

FRIDAY, 06SEPTEMBER2019 - Work For Today

Wave 2/Week 6/Day 3


STRONGMAN CONDITIONING - Keg At Bodyweight. - Make this Hard

Minute 1: 150 Foot Keg Carry

Minute 2: 100 Foot Keg Carry 

Minute 3: 50 Foot Keg Carry

Minute 4: 150 Foot Keg Carry

Minute 5: 100 Foot Keg Carry 

Minute 6: 50 Foot Keg Carry

Minute 7: 150 Foot Keg Carry

Minute 8: 100 Foot Keg Carry 

Minute 9: 50 Foot Keg Carry


STRONGMAN GIANT SET - 4 Rounds - Adding Weight Everywhere you are able to

3 Tire Flip Burpee Box Jumps

8 Pin Squats - Dead Stop in Hole - (Aim to break 75%)

Immediate 6 Weighted Squats Jumps (Medicine Ball, Plate, KB, DB)

Blast Strap Layouts or Roll-Outs

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight Between Rounds. 


ASSISTANCE - 4 Rounds (8:00 Minutes)

:30 Seconds Front Box Squats With Deadlift Stance

:30 Seconds Step-Ups

:30 Seconds Good Mornings

:30 Seconds Rest or Wall Sit

- Use the Same Bar for all 3, Keep it light.  You wan it to burn. 

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NEVERsate@Gmail.com                      -dieEMPTY-

09.03.19 Work For Today

"There comes a moment in every life when the Universe presents you with an opportunity to rise to your potential.    An open door that only requires the heart to walk through, seize it and hang on...The choice is never simple. It's never easy. It's not supposed to be. But those who travel this path have always looked back and realized that the test was always about the heart. ...The rest is just practice." --Jaime Buckley

WEDNESDAY, 04SEPTEMBER2019 - Work For Today

Wave 2/Week 6/Day 2


CONDITIONING - Just to get the Soreness out….

20 Burpees

200 Meter Sprint

15 Burpees

200 Meter Sprint

10 Burpees

200 Meter Sprint


STRENGTH - 5 Rounds - Adding Weight Everywhere you are able to

50 Foot STANDING Arm Over Arm Sled Drag

50 Foot Back Peddle Sled Drag

3 Weighted Pull-Ups (As Heavy As possible)

2 “Z” Press - (Aim to break 90% at Some point)

5 Hanging Rainbows (Each Side)

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight. 


ASSISTANCE - 4 Rounds (8 Minutes)

:20 Seconds Dumbbell Rows Left 

:10 Seconds Rest

:20 Seconds Dumbbell Rows Right

:10 Seconds Rest

:20 Seconds Circus Dumbbell Clean & Press Left 

:10 Seconds Rest

:20 Seconds Circus Dumbbell Clean & Press Right 

:10 Seconds Rest

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09.02.19 Work For Today

BACK TO NORMAL HOURS MONDAY!

BACK TO NORMAL HOURS MONDAY!

"People do not decide their futures, they decide their habits and their habits decide their futures." --F. M. Alexander

MONDAY, 02SEPTEMBER2019 - Work For Today

Wave 2/Week 6/Day 1



STRONGMAN CONDITIONING - With A Partner - As many rounds as possible in eight minutes.

Load farmers handles with Approximately 65-70% of your one rep maximum and set a clock.

Take has little or as much rest as needed but complete as many 100 foot farmers walks as possible in eight minutes.



STRENGTH - 5 Rounds - Adding Weight Everywhere you are able to

3 Sandbag Over Bar

5 Deadlifts (Aim to break 80-85% during one of your top Sets - go heavier if you can)

5 Burpee Lateral Jumps

1:00 Minute Weighted Plank

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight. 



ASSISTANCE - 3 Rounds

:60 Seconds Max Reps Car Deadlift

:30 Seconds Rest

:30 Seconds Max Reps Rows (Any of Your Choice)

:30 Seconds Rest

:30 Seconds Max Reps Glute Ham Raises, 45° Back Raise or Reverse Hypers

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08.30.19 Work For Today

GMY CLOSED SATURDAY FOR LABOR DAY WEEKEND! NORMAL HOURS MONDAY!

Enjoy the holiday Everyone!

"Death twitches my ear. 'Live,' he says, 'I am coming.'" --Virgil

FRIDAY, 30AUGUST2019 - Work For Today

Wave 2/Week 5/Day 3


STRONGMAN GIANT SET - 4 Rounds - Adding Weight Everywhere you are able to

5 Tire Jumps (Jumps in and Out of the Tire) - Regular Box Jumps if Needed

2 Pause Squats (Aim to break 90%) - HAVE A SPOTTER OR THE ARMS!

100 Foot Single Arm Farmer’s Walk (As Close to Bodyweight as Possible)

Sled Rows From Plank Position (Front or Side)

Single Arm Dumbbell DropSet - 4 Sets, 6 Reps per Set

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight Between Rounds. 


ASSISTANCE - At the Top of Every Minute For 12 Minutes (Same Barbell)

ODD Minutes: 5 Bulgarian Split Squats Each Side 

EVEN Minutes: 10 DEEP Close Stance Squats


MINDSET CONDITIONING - Set a Clock for 7 Minutes

Perform Dumbbell Lunges or Step-ups until you Run out of time. 


But Every time you Stop for more than a 3 Count or you Have to Put the Dumbbells Down, you owe 5 Burpees Before starting again.  Don’t go home wishing you would have went heavier, harder or longer on this…

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