02.24.17 Work For Today

"No such thing as spare time, 
No such thing as free time,
No such thing as down time,
All you got is life time. (Don't Waste it)
Go."  --Henry Rollins

FRIDAY, 24FEBRUARY2017 - Work For Today
Wave 3/Week 7/Day 5

CONDITIONING - As Fast As Possible
15 Power Cleans
15 Burpee Lateral Jumps
15 "V" Sit-Ups
Run 400 Meters
12 Power Cleans
12 Burpee Lateral Jumps
12 "V" Sit-Ups
Run 400 Meters
10 Power Cleans
10 Burpee Lateral Jumps
10 "V" Sit-Ups
Run 400 Meters

STRENGTH - 3 Rounds
8 Squats @ 80% of your 1RM
8 Tire Flips
10 Toes To Bar
2:00 Minutes Rest Between Rounds

ASSISTANCE - 3 Rounds of the Following Giant Set
12 Barbell Walking Lunges (As Heavy As Possible)
12 Glute Ham Raises or Reverse Hypers
10 Toes To Bar
:90 Seconds Rest
NEVERsate@Gmail.com               -dieEMPTY-

02.22.17 Work For Today

"He who fears he shall suffer, already suffers what he fears." --Montaigne

WEDNESDAY, 22FEBRUARY2017 - Work For Today
Wave 3/Week 7/ Day 3

STRONGMAN CONDITIONING - At the Top of Every Minute for 10 Minutes, Complete 3 Single Arm Dumbbell Clean & Presses @ 70% of your 1RM - each side (Clean every rep) If you are using the Circus Dumbbell, Only do 3 Reps Total each Round.

STRENGTH - 5 Rounds of the Following Giant Set
3 Weighted Pull-Ups (As Heavy As Possible)
3 “Z” Presses (As Heavy As Possible)
20 Face Pulls
:90 Seconds Rest

10 Plyometric Push-Ups onto Stacked plates or Jump Boxes
Max Reps Close Grip Floor Presses @ 60% of Your 1RM
Max Reps Dips
:90 Seconds Rest
NEVERsate@Gmail.com              -dieEMPTY-

02.20.17 Work For Today

"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

MONDAY, 19FEBRUARY2017 - Work For Today
Wave 3/Week 7/Day 1

Bumper Plate or Plate Pinch Famer's Walk.  Hold as long as you can, but every time the plates hit the ground, you owe 5 burpees on the spot, then get right back to your walks.  NO RESTING ANY PART OF THE PLATE ON YOUR BODY!

STRENGTH - 5 Rounds
2 DEADLIFTS @ 90% of your 1RM
1:00 Minute Weighted Plank
20 Double unders or :60 Seconds Regular Jumps

5 Pendlay Axle Rows (As Heavy As Possible)
20 Dumbbell Shrugs (As Heavy As Possible)
8 Stiff Leg Deadlifts (As Heavy As Possible)
:90 Seconds Rest Between Rounds

5 Reps @ Each Weight
20lb Jumps for Women, 50lb Jumps for Men.  Work up to a top set, then Work your way back Down.  No rest between Sets.
NEVERsate@Gmail.com              -dieEMPTY-

02.18.17 Work For Today

"An excuse starts as a protective measure.  It shields us from pain, saves our pride, keeps our ego from getting punctured, allows us to obscure the brutal truth.  That feels like a relief at first.  We avoided the pain. 

Then we lay another excuse on top of the first.  Then another.  Excuses make us feel safe. So we think, why not add another?  Soon enough, you're wearing excuses like a knight wearing armor...But how fast do you think you could run wearing a suit of armor?  How well could you climb a mountain? How well could you swim across a lake? How well could you hug your kids? 

Excuses protect you, but they exact a heavy cost.  You can't live a full life while you wear them." --Eric Greitens

SATURDAY, 18FEBRUARY2017 - Work For Today
Wave 2/Week 6/Day 5

CONDITIONING - Tabatas (:20 Seconds Work / :10 Seconds Rest for 8 Rounds or 4:00 Total Minutes).  Complete ALL Rounds of One exercise before taking your minute rest and moving onto the next.

8 Rounds (4:00 Minutes) of Tabata Burpees
Rest 1 Minute
8 Rounds (4:00 Minutes) of Tabata Jumping Lunges
Rest 1 Minute
8 Rounds (4:00 Minutes) of Tabata Hollow Rocks
Rest 1 Minute
8 Rounds (4:00 Minutes) of Tabata Deficit Push-Ups
Rest 1 Minute

STRENGTH - 5 Rounds
5 Single Arm BARBELL Rows (Each Side)
2 Bench Presses @ 85% of your 1RM
10 Knees to Elbows
:90 Seconds Rest

Work on Whatever you may have missed this week or hit anything that is coming up in a competition.
NEVERsate@Gmail.com           -dieEMPTY-

02.17.17 Work For Today

"Here is a fact: someday you will die. What will you do with his incredible gift that is your life? Do you want to get to the end of the road and wish you had strived more, accomplished more, and loved more? To do these things you will have to take chances, demonstrate courage and commit in a way that allows you to be flexible but never allows you to quit on yourself." --Richard Machowicz

FRIDAY, 17FEBRUARY2016 - Work For Today

STRENGTH - 5 Rounds to Work Your Way Up
2 Front Squats (Working up to a 2RM)
5 Atlas Stone to Shoulder (As Heavy As Possible)
10 Dragon Flags
:90 Seconds Rest

6 Bulgarian Split Squats (Each Side)
6 Box Jumps
10 Glute Ham Raises or Reverse Hyperextensions
:90 Seconds Rest

CONDITIONING - 20, 15, 10 Reps of
Sumo Deadlift High-Pulls (Moderate Weight)
Trusters (Moderate Weight)
NEVERsate@Gmail.com           -dieEMPTY-

02.15.17 Work For Today

"On one level, we believe we're capable of great things.  We see ourselves as heroic figures.  But at the fist sign of stress, fatigue, and fear, that diminishing voice creeps in.  our mind begins to work against us.  That tiny voice grows in intensity and volume.  We hesitate.  We begin to doubt our abilities. Now that internal voice is so loud that we can barely make any sense of it.  We second guess ourselves. We believe there is an inherent scarcity with regards to what might be possible.  It is in that moment that the inner war is raging." --Richard Machowicz

WEDNESDAY, 15FEBRUARY2017 - Work For Today
Wave 2/Week 6/Day 3

:30 Seconds Max Effort SledgeHammer Swings
:30 Seconds Max Effort Bodyweight Man Makers
:30 Seconds Max Effort Keg Clean & Press
:30 Seconds Rest

STRENGTH - 6 Rounds of the Following Giant Set
10 Rolling Thunder/Dumbbell Or Kettlebell Rows
2 Barbell Split Jerks (With leg Drive) @ 85% of your 1RM (Out of a Rack)
:30 Seconds Side plank (Each Side)
:90 Seconds Rest

ASSISTANCE - 3 Rounds of the Following Giant Set
Max Effort Close Grip Bench presses @ 45% of your 1RM
Max Effort Close Grip Push-Ups
Max Effort Rope or Band Tricep Push-Downs
***No Rest between exercises.  Take :90 Seconds Rest after you have finished all 3 and get right back to it.

MINDSET - 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.
NEVERsate@Gmail.com             -dieEMPTY-

02.13.17 Work For Today

"There are people who do not live their present life; it is as if they were preparing themselves, with all their zeal, to live some other life, but not this one.  And while they do this, time goes by and is lost." --Antiphon

MONDAY, 13FEBRUARY2017 - Work For Today
Wave 2/Week 6/ Day 1

CONDITIONING - 20, 15, 10 Reps of
Double Unders or Regular Jumps x3 

STRENGTH - 3 Rounds
8 Deadlifts @ 75% of your 1RM
8 Kettlebell Snatches (Each Side) 
10 Knees to Elbows
:90 Seconds Rest

STRONGMAN - Carry/Deadlift medley - 3 Rounds
100 Foot Sandbag Carry @ Bodyweight
100 Foot Farmer's Carry @ Bodyweight (Each Hand)
Max Effort Axle Deadlifts @ 1.5x Bodyweight
NEVERsate@Gmail.com             -dieEMPTY-

02.11.16 Work For Today

"Being a warrior is not about the act of fighting.  It's about the ability, courage, and commitment to end the war within oneself and not quit until the job is done." --Richard Machowichz

SATURDAY, 11FEBRUARY2016 - Work For Today
Wave 2/Week 5/Day 5

CONDITIONING - 3:00 Minutes Work / 1:00 Minute Rest for 4 Rounds
5 Power Cleans
5 Burpee Lateral Jumps
5 Pull-Ups
5 Box Jumps
40 Flutter Kicks (Single Count)

SPEED - At the Top of Every Minute for 10 Minutes
3 Bench Presses @ 65% of your 1RM
10 Plate Touches

Hit anything that you may have missed this week or anything that you feel needs some extra attention.  
NEVERsate@Gmail.com             -dieEMPTY-

02.10.17 Work For Today

"Never surrender your hopes and dreams to the fateful limitations others have placed on their own lives.  The vision of your true destiny does not reside within the blinkered outlook of the naysayers and the doom prophets. Judge not by their words, but accept advice based on the evidence of actual results. Do not be surprised should you find a complete absence of anything mystical or miraculous in the manifested reality of those who are so eager to advise you.  Friends and family who suffer the lack of abundance, joy, love, fulfillment and prosperity in their own lives really have no business imposing their self-limiting beliefs on your reality experience." --Anton St. Maarten

FRIDAY, 10FEBRUARY2016 - Work For Today
Wave 2/Week 5/Day 5

MINDSET - Get a Mouthful of water
At the Top of Every Minute For 6 Minutes Complete
15 Kettlebell Swings
8 Squat Jumps
...At the End of the 6 Minutes, Spit out the Water.

STRENGTH - 5 Rounds
50 Foot Yoke Walk @ 75% of your 1RM
2 Squats @ 85% of Your 1RM
15 Standing Banded Crunches
:90 Seconds Rest Between Rounds

CONDITIONING - In Teams of 3
Partner A: 200 Meter Prowler Push (2 Low Handle/2 High Handle)
Partner B: Wall Sit for as Long as it Takes Partner A to finish. 
Partner C: Rest for as Long as it take Partner A to finish. 
NEVERsate@Gmail.com             -dieEMPTY-

02.08.17 Work For Today

WEDNESDAY, 08FEBRUARY2017 - Work For Today
Wave 2/Week 5/Day 3

CONDITIONING - 3 Rounds As Fast As Possible (10 Minute Time Cap)
100 Foot Bear Walks
100 Foot Gator Walks
100 Foot Crab Walk
100 Foot Burpee Broad Jumps

STRENGTH - 4 Rounds of the Following Giant Set
8 Grenade or Ring Pull-Ups
8 Barbell Overhead Presses (With Leg Drive) @ 75% of your 1RM (Out of a Rack)
:30 Seconds Battle Ropes
:90 Seconds Rest

10 Dumbbell Lateral Raises
20 Face Pulls
15 "V" Sit-Ups
:90 Seconds Rest

MINDSET - Tabata Z Presses
:20 Seconds Work
:10 Seconds Rest
8 Rounds (4:00 Total Minutes)
NEVERsate@Gmail.com             -dieEMPTY-

02.06.17 Work For Today

"I promise you, the more you push yourself to accomplish anything that seems beyond your comfort level, the more you're going to hear from yourself and others how it is impossible." --Richard Machowicz

MONDAY, 06FEBRUARY2017 - Work for Today
Wave 2/Week 5/Day 1

At the Top of Every Minute for 12 Minutes Complete
4 Deadlifts @ 65% of your 1RM
4 Burpee Lateral Jumps

:30 Seconds Tire Flips
:30 Seconds Stiff Leg Deadlifts
:30 Seconds Static "L" Sit Holds
:30 Seconds Rest

STRONGMAN - You have 15 Minutes to Work Up To a 1RM Atlas Stone to Shoulder.
Once you have found your top set for the day, drop back to 70% of Your 1RM.

Minute 1: 1 Stone to Shoulder
Minute 2: 2 Stone to Shoulder
Minute 3: 3 Stone to Shoulder
Minute 4: 4 Stone to Shoulder
...Continue to add 1 Rep every Minute until you can no longer Keep up with the clock.
Last Man/Woman Standing Wins! 

NEVERsate@Gmail.com              -dieEMPTY-  

02.04.17 Work For Today

"The warrior understands the importance of discipline and understand fully that the highest, most valuable form of discipline is self-discipline.  It is the only path that leads to mastery of any type.  Discipline is not a gift you get at birth, it's not in your genes.  It is simply doing something and sticking to it, even if you have to take it second by second." --Richard Machowicz

SATURDAY, 04FEBRUARY2017 - Work For Today
Wave 2/Week 4/Day 5

CONDITIONING - Deck of Cards Workout.  Complete the number of Reps Corresponding with the Number on the Card. Face Cards = 10, Aces = 11.

HEARTS: Sumo Deadlift High Pulls
DIAMONDS: Floor presses
SPADES: 3 Count Mountain Climbers

STRENGTH - 3 Rounds
8 Barbell Bent Over Rows (As Heavy As possible)
8 Bench Presses @ 75% of your 1RM
8 Barbell Land Mines (Each Side)
:90 Seconds Rest Between Rounds
NEVERsate@Gmail.com           -dieEMPTY-