05.23.18 Work For Today

"I want to stand as close to the edge as I can without going over. Out on the edge you see all kinds of things you can't see from the center." --Kurt Vonnegut

WEDNESDAY, 23MAY2018 - Work For Today
Wave 4/Week 10/Day 3

CONDITIONING - 4 Rounds
:20 Seconds Explosive Banded Pull-Downs
:20 Seconds Explosive Banded Overhead presses
:20 Seconds Box Jumps

STRENGTH - PR TESTING
Choose whichever Overhead Press Variation Means the most to you (or one you think you can PR in) and start working your way up. 
Some Variations to Consider:
Axle
Circus Dumbbell
Viking
Log
Viper
Push Press
Jerk
Split Jerk
Z Press
Kneeling Press
Strict
Keg
Block
etc...

Use these Jumps: (OPTIONAL)
3 Reps @ 50% of Your 1RM
3 Reps @ 62% of Your 1RM
3 Reps @ 75% of Your 1RM
2 Reps @ 80% of Your 1RM
1 Rep @ 90% of Your 1RM
1 Rep @ 95% of Your 1RM
1 Rep @ 102% of Your 1RM
BONUS: 1 Rep @ 104% of Your 1RM Only go for this if your 102% went very smoothly. 

Between Your Attempts, Complete:
3 Weighted Pull-Ups (As Heavy As Possible)
6 Bandy Twisty Things (Each Side)
:30 Seconds Battle Ropes

VOLUME
Set 1: As many OHP as Possible @ 80% of your 1RM
6 Bandy Twisty Things (Each Side)
Set 2: 5 OHP @ 80% of your 1RM
6 Bandy Twisty Things (Each Side)
Set 3: 5 OHP @ 80% of your 1RM
6 Bandy Twisty Things (Each Side)

Rest up for Friday's PRs! 
_______________________________________________________
NEVERsate@Gmail.com             -dieEMPTY-

05.21.18 Work For Today

"We will attack this day with an enthusiasm unknown to mankind." --Jim Harbaugh

MONDAY, 21MAY2018 - Work For Today
Wave 4/Week 10/Day 1

CONDITIONING - 3 Rounds, As Fast As possible
100 Foot Bear Walk
100 Foot Gator Walk
100 Foot Crab Walk
100 Foot Burpees Broad Jumps

STRENGTH - PR TESTING
Choose whichever Squat Variation Means the most to you (or one you think you can PR in) and start working your way up. 
Some Variations to Consider:
Front
Pause
Box
SSB
Duffalo
Spider
High Bar
Yoke Squat
Steinborn
etc...

Use these Jumps: (Optional)
3 Reps @ 50% of Your 1RM
3 Reps @ 62% of Your 1RM
3 Reps @ 75% of Your 1RM
2 Reps @ 80% of Your 1RM
1 Rep @ 90% of Your 1RM
1 Rep @ 95% of Your 1RM
1 Rep @ 102% of Your 1RM
BONUS: 1 Rep @ 104% of Your 1RM Only go for this if your 102% went very smoothly. 

Between Your Attempts, Complete:
1:00 Minute Weighted Plank
:30 Seconds Kettlebell Swings

VOLUME
Set 1: As many Squats as Possible @ 80% of your 1RM
1:00 Minute Weighted Plank
Set 2: 5 Squats @ 80% of your 1RM
1:00 Minute Weighted Plank
Set 3: 5 Squats @ 80% of your 1RM
1:00 Minute Weighted Plank

Rest up for Wednesday's PRs! 
____________________________________________________
NEVERsate@Gmail.com            -dieEMPTY-

05.19.18 Work For Today

"You can make mistakes, but you're not a failure until you start blaming others for those mistakes." --John Wooden

SATURDAY, 19MAY2018 - Work For Today
Wave 3/Week 9/Day 6

CONDITIONING - In Teams of 4
All Reps of One Exercise must be completed before moving onto the next.  Only one team member exercising at a time. First Team done wins

100 Pull-Ups
200 Sit-Ups
250 Push-Ups
300 Squats
100 Burpees

SPEED
At the top of every minute for 10 Minutes, Complete:
3 Bench Presses @ 70% of your 1RM
12 Hollow Rocks

ASSISTANCE - 5 Rounds of the Following Giant Set
20 Barbell Rows (As Heavy As Possible)
20 Barbell Shrugs (As Heavy As Possible)
10 Dumbbell Incline Bench Presses
10 Dragon Flags
:90 Seconds Rest

STRONGMAN: OPEN GYM UNTILL 11:30!
______________________________________________________
NEVERsate@Gmail.com             -dieEMPTY-

05.18.18 Work For Today

"Nobody who says, 'I told you so' has ever been, or will ever be, a hero." --Ursula K. Le Guin

FRIDAY, 18MAY2018 - Work For Today
Wave 3/Week 9/Day 5

STRONGMAN CONDITIONING - At the Top of Every Minute for 10 Minutes
100 Foot Yoke Walk at 65% of Your 1RM

STRENGTH - 5 Rounds
5 Deadlifts @ 70%
5 Burppee Lateral Jumps
This is for Time. 

ASSISTANCE - 4 Rounds
3 Paused Front Squats (As Heavy As Possible)
5 Front Rack Step-Ups (Each Side)
:30 Seconds Reverse Hyper, GHR or 45 Degree Back Raise
:60 Seconds Flutter Kicks
________________________________________________________
NEVERsate@Gmail.com            -dieEMPTY-

05.16.18 Work For Today

"We believe in bravery. We believe in taking action. We believe in freedom from fear and in acquiring the skills to force the bad out of our world so that the good can prosper and thrive. If you also believe in those things, we welcome you." --Veronica Roth

WEDNESDAY, 16MAY2018 - Work For Today
Wave 3.Week 9/Day 3

CONDITIONING - 3 Rounds
3:00 Minute Plank
1:00 Minute Max Reps Burpees
Goal is 25 Burpees each round for 75 Total Burpees

STRENGTH - 4 Rounds
10 Sled Rows (Ramping)
5 Weighted Dips (As Heavy As Possible)
5 Pin Presses (As Heavy As possible)
3 Foot Butt Walk
:30 Seconds Sledge Hammer Swings

STRONGMAN MINDSET - Keep Up with the Clock
Minute 1: 1 Stone to Shoulder / 1 Burpee
Minute 2: 2 Stone to Shoulder / 2 Burpees
Minute 3: 3 Stone to Shoulder / 3 Burpees
...I think you understand. Last Athlete Standing Wins.
________________________________________________________
NEVERsate@Gmail.com            -dieEMPTY-

05.14.18 Work For Today

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"Life has no victims. There are no victims in this life.
No one has the right to point fingers at his/her past and blame it for what he/she is today. We do not have the right to point our finger at someone else and blame that person for how we treat others, today.
This life makes no room for cowards." --C. JoyBell C.

MONDAY, 14MAY2018 - Work For Today
Wave 3/Week 9/Day 1

CONDITIONING - Tabatas :20 Seconds Work / :10 Seconds Rest for 8 Rounds. Complete ALL Rounds of ONE exercises before taking your Rest and Moving onto the Next!

Burpee Pull-Ups (4:00 Total Minutes)
1 Minute Rest
Sumo Deadlift high-Pulls (4:00 Total Minutes)
1 Minute Rest
Bear Walks (4:00 Total Minutes)
Rest 1 Minute

STRENGTH - 3 Rounds
:20 Seconds Kettlebell Swings
10 Squats @ 70% of your 1RM
10 Dragon Flags
50 Foot Prowler High Handles
50 Foot Prowler Low Handles

STRONGMAN - Carry Medley - Go until you are Happy with your time! 
100 Foot Farmer's
1 Wind Sprint
100 Foot Keg
1 Wind Sprint
100 Foot Duck Walk
______________________________________________________
NEVERsate@Gmail.com               -dieEMPTY-

05.12.18 Work For Today

"I have realized that part of being Dauntless is being willing to make things more difficult for yourself in order to be self-sufficient. There's nothing especially brave about wandering dark streets with no flashlight, but we are not supposed to need help, even from light. We are supposed to be capable of anything. I like that. Because there might come a day when there is no flashlight, there is no gun, there is no guiding hand. And I want to be ready." --Veronica Roth

SATURDAY, 12MAY2018 - Work For Today
Wave 3/Week 8/Day 6

CONDITIONING - As Many Rounds As Possible in 10 Minutes With A Partner
Partner A: 200 Meter Sprint
Partner B: 
5 Burpees
20 Mountain Climbers
15 Squats

If you Finish Before Your Partner is Done, you get to Rest.  If you Don't then you don't get any rest. Choose Wisely....

STRENGTH - 5 Rounds
5 Chest Supported Rows (As Heavy As Possible)
2 Bench Presses @ 90% of your 1RM
10 Knees to Elbows
:90 Seconds Rest

ASSISTANCE - 4 Rounds
Max Reps incline Dumbbell Bench Press
Max Reps Plyo Push-Ups onto Stacked Plates or Benches
Max Reps Overhead Tricep Extensions
1:00 Minute Rest

STRONGMAN - OPEN GYM until 11:30
______________________________________________________
NEVERsate@Gmail.com               -dieEMPTY-

05.11.18 Work For Today

"Except in a very few matches, usually with world-class performers, there is a point in every match (and in some cases it's right at the beginning) when the loser decides he's going to lose. And after that, everything he does will be aimed at providing an explanation of why he will have lost. He may throw himself at the ball (so he will be able to say he's done his best against a superior opponent). He may dispute calls (so he will be able to say he's been robbed). He may swear at himself and throw his racket (so he can say it was apparent all along he wasn't in top form). His energies go not into winning but into producing an explanation, an excuse, a justification for losing."--C. Terry Warner

FRIDAY, 11MAY2018 - Work For Today
Wave 3/Week 8/Day 5

CONDITIONING - 10, 8, 6, 4 Reps of
Single Arm Kettlebell Swings (Left)
Single Arm Kettlebell Swings (Right)
Singe Arm Kettlebell Snatches (Left)
Single Arm Kettlebell Snatches (Right)
Burpees
Double Unders or Regular Jumps x 4

STRENGTH - 4 Rounds
2 Deadlifts @ 90% of Your 1RM
Straight Arm Lat Pull-Downs
:30 Seconds Static "L" Sit

STRONGMAN - Axle Deadlift Party - Last Athlete Standing

OPTIONAL ASSISTANCE - 3 Rounds
8 Axle Rows
8 Deficit Deadlifts
:30 Seconds Static "L" Sit Holds
_______________________________________________________
NEVERsate@Gmail.Com         -dieEMPTY-

05.09.18 Work For Today

"Those who don't know how to suffer are the worst off." --Ming-Dao Deng

WEDNESDAY, 09MAY2018 - Work For Today
Wave 3/Week 8/Day 3

CONDITIONING - 3 Rounds
200 Meter Run Holding a Plate
200 Foot Keg or Sandbag Carry (@ Bodyweight)

STRENGTH - 4 Rounds of the Following Giant Set
8 Pull-Ups
8 Barbell Overhead Presses (With leg Drive) @ 80% of your 1RM (Out of a Rack)
8 Weighted Crunches
8 Bandy Twisty Things (Each Side)
:90 Seconds Rest

ASSISTANCE - 3 Rounds
5 Strict Overhead Presses (Ramping)
100 Foot Kettlebell Waiter's Walk (Each Side)
10 Rear Delt Raises on a Bench (I'll Show you)
8 Weighted Crunches

STRONGMAN - Max Time Hammer Hold
Back Against the wall, Hammer held out front with straight arms. Longest time Wins
_______________________________________________________
NEVERsate@Gmail.Com         -dieEMPTY-

05.07.18 Work For Today

"It was so risky and so scary, and yet at the same time, so beautiful. Maybe the truth was, it shouldn't be easy to be amazing. Then everything would be. It's the things you fight for and struggle with before earning that have the greatest worth. When something's difficult to come by, you'll do that much more to make sure it's even harder -if not impossible- to lose." --Sarah Dessen

MONDAY, 07MAY2018 -Work For Today
Wave 3/Week 8/Day 1

SPEED 
At the Top of Every Minute for 10 Minutes Complete
4 Squats @ 70% of your 1RM
4 Box Jumps

STRENGTH - 4  Rounds
5 Pin Squats (Ramping) - Pins Set just below Parallel - 2 Sec Rest on Pins each Rep
20 Walking Lunges
1:00 Minute Wall Sit
Farmer's Walk Obstacle Course
 
STRONGMAN - Atlas Stone Carry And Load
3 Stones of your Choice. (Do what you think is right…) But You are Loading the Lightest one First. 
Place Baby Bear 20 Feet Away From the Yoke
Place Momma Bear 15 Feet Away From the Yoke
Place Poppa Bear 10 Feet Away From the Yoke
Now Go back and face the Yoke and think about what you have done. 
Go.
Time Stops When the Last Stone Clears the Bar. 

Men's Height is 48"
Women's Weight 44"
_______________________________________________________
NEVERsate@Gmail.Com         -dieEMPTY-

05.05.18 Work For Today

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"You were born with potential. You were born with goodness and trust. You were born with ideals and dreams. You were born with greatness. You were born with wings. You are not meant for crawling, so don't. You have wings. Learn to use them." --Rumi

SATURDAY, 05MAY2018 - Work For Today
Wave 3/Week 7/Day 6

CONDITIONING - Last Athlete Hanging Contest
Clock Starts When Your Feet Leave the Floor. 
Clock Stops When they Touch Again. 
Any Grip you Want. Change it as much as you want.
ONLY your hands can be in contact with the bar. No tricks people, lets see who wins this. 

FAIL WITHIN
:00 -:30 Seconds - You Owe 20 Burpees & Plank Until End.
:30 -:60 Seconds - You Owe 15 Burpees & Plank Until End.
:60 -1:30 - You Owe 10 Burpees & Plank Until End.
1:30 - 2:00 - You Owe 5 Burpees & Plank Until End.
+ 2:00 You Earn a Hug. No Burpees for you. 

STRENGTH - 3 Rounds
8 Barbell Bent Over Rows (As Heavy As possible)
8 Bench Presses @ 75% of your 1RM
8 Plate Halos Each Side

ASSISTANCE - Dumbbell Bench Press Pyramid
Start With Light(ish) Dumbbells And perform 5 Reps
Immediately Move up weight and perform 5 more Reps
...Continue to do this until you hit your heaviest set of 5 possible. 
Then Work Your way Back Down. 

Now Do this Same thing With the Dumbbell Row (5 Each Side) WITHOUT STRAPS. 

STRONGMAN - OPEN GYM UNTIL 11:30!
__________________________________________________

05.04.18 Work For Today

"Joy, like sweat, is usually a byproduct of your activity, not your aim. - Remember what comes first.  A focus on happiness will not lead to excellence. A focus on excellence will, over time lead to happiness. The pursuit of excellence leads to growth, mastery, and achievement.  None of these are sufficient for happiness, yet all of these are necessary." --Eric Greitens, Resilience

FRIDAY, 04MAY2018 - Work For Today
Wave 3/Week 7/Day 5

CONDITIONING - 5 Rounds, As Fast As Possible with a partner
Partner A: 100 Foot WheelBarrow Walk (Partner B Holds feet)
20 Medicine Ball Russian Twists to the Left (Back to back - Passing the Ball to your partner every Rep)
Partner B: 100 Foot WheelBarrow Walk (Partner A Holds feet)
20 Medicine Ball Russian Twists to the Right (Back to back - Passing the Ball to your partner every Rep)
:30 Second Wall Sit (Back to Back with your Partner)

STRENGTH - 3 Rounds
8 Deadlifts @ 80% of your 1RM
8 Kettlebell Snatches (Each Side)
15 Toes To Bar
2:00 Minutes Rest Between Rounds

STRONGMAN - With a Partner
Team Tire Flips to the Barn And Back.
First Team Back Wins. 

OPTIONAL ASSISTANCE - 5 Rounds
:30 Seconds Max Effort Barbell Rows
:30 Seconds Stiff Leg Deadlifts (Same Bar)
:30 Seconds Power Cleans
:30 Seconds Rest
_______________________________________________________
NEVERsate@Gail.com             -dieEMPTY-