08.24.19 Work For today

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"Every time you act, your actions create feelings - Pleasure or pain, pride or shame - That reinforces habits.  With each repetition, what was once novel becomes familiar. 

If you are cruel every day, you become a cruel person.  If you are kind every day, you become a kind person.  It is easier to be compassionate the tenth time then the first time. Unfortunately, it is also easier to be cruel the tenth time than the first time.  

When a habit has become so ingrained that actions begin to flow from you without conscious thought or effort, then you have changed your character.  

If we are intentional about what we repeatedly do, we can practice who we want to become.  And through practice, we can become who we want to be." --Eric Greitens, Resilience

SATURDAY, 23AUGUST2019 - Work For Today

Wave 2/Week 4/Day 5


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

Sprawl Sumo Deadlift High Pulls

Kettlebell Swings x2 (10 = 20, 9 = 18, etc)

“V” Sit-Ups


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

Max Effort Krock Rows (Each Side - Weak Side First)

4 Pin Bench Presses (Aim to break 85%)

6 Landmines (Each Side)

200 Meter Sled Drag 

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


ASSISTANCE - 3 Rounds

Max Reps Semi-Supinated Dumbbell Bench Press

Max Reps Plyometric Push-Ups onto Jump Boxes or Stacked Up plates

Max Reps Tricep Overhead Extensions

:60 Seconds Rest and get right back to it. This should Burn. 

_________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-

08.23.19 Work For Today

22AUGUST2014 We opened the Doors to NEVERsate…Happy Birthday Buddy…

22AUGUST2014 We opened the Doors to NEVERsate…Happy Birthday Buddy…

"Nothing fires the warrior's heart more with courage than to find himself and his comrades at the point of annihilation, at the brink of being routed and overrun, and then to dredge not merely from one's own bowels or guts but from one's discipline and training the presence of mind not to panic, not to yield to the possession of despair, but instead to complete those homely acts of order which Dienekes had ever declared the supreme accomplishment of the warrior: to perform the commonplace under far-from-commonplace conditions." --Steven Pressfield, Gates of Fire

FRIDAY, 23AUGUST2019 - Work For Today

Wave 2/Week 4/Day 4


CONDITIONING - With A Partner For TIME

Athlete A: Axle Hold at the top of Deadlift Lockout (Bodyweight on Bar)

Athlete B: Burpees

…Switch as often as you would like but burpees cannot begin until the bar leaves the floor.  

You are done when you have hit 70 Burpees AS A TEAM


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

3 Sandbag Over Shoulder (Moderately Heavy)

6 Front Squats (Aim to break 80%)

8 Ab Wheel Roll-Outs or Axle Roll-Outs

:20 Seconds Sledge Hammer Swings

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


MINDSET - Load a Bar with 30-40% of Your 1RM Back Squat & Set A Clock

:90 Seconds As Many Squats As Possible - No Reracking the Bar

:60 Seconds Rest

:60 Seconds As Many Squats As Possible - No Reracking the Bar

:30 Seconds Rest 

:30 Seconds As Many Squats As Possible - No Reracking the Bar

…1 Squat Every 3 Seconds is 60 Total Reps.  Try to beat that. 

_________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-


08.21.19 Work For Today

"Greatness is not a function of circumstance. Greatness, it turns out, is largely a matter of conscious choice, and discipline." --James C. Collins, Good to Great

WEDNESDAY, 21AUGUST2019 - Work For Today

Wave 2/Week 4/Day 3


CONDITIONING - For 8 Minutes

ODD MINUTES: Max Effort Burpee Broad Jumps / Animal Walks

EVEN MINUTES: Max Effort Banded Squats or Side Straddle Walks

(Bodyweight with band around your knees on both)


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

50 Foot Seated Arm Over Arm Sled Drag

50 Foot Back Peddle Sled Drag (Returning the Rope)

2 Split Jerks or “Z” Presses (Aim to break 90%)

6 Hanging Rainbows (Each Side)

3x agility Ladder

20 Double Unders or 1:00 Minute Jump Rope

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


ASSISTANCE - 3 Rounds

Max Reps Earthquake/Bamboo Bar Overhead Press

Max Reps Dumbbell Lateral Raises

Max Reps Close Grip Push-Ups

1:00 Minute Plank

2:00 Minutes Rest and Go again

_________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-

08.19.19 Work For Today

"Uncertainty and fear are relieved by authority.  Training is authority.  It's a release valve.  With enough exposure, you can adapt out those perfectly ordinary, even innate, fears that are bread mostly from unfamiliarity. Fortunately, unfamiliarity is simple to fix, which makes it possible to increase our tolerance for stress and uncertainty." --Ryan Holiday, The Obstacle is the Way

MONDAY, 19AUGUST2019 - Work For Today

Wave 2/Week 4/Day 1


CONDITIONING - 4 Rounds As Fast As Possible 

5 Power Cleans 

5 Pull-Ups

5 Sumo Deadlift High Pulls

8 Plate Touches

200 Meter Sprint With Medicine Ball


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

3 Tire Flips 

8 Sumo Deadlifts (Aim to break 75%)

8 Burpee Lateral Jumps

:30 Seconds Hanging Leg “Writing” (Write the as Much of the Alphabet as You can with your Legs)

1x Odd Grip Farmer’s Walk Obstacle Course (Each Hand)

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


MINDSET - At the Top Of Every Minute Until you Hate your life…Then add 2 more Minutes.

Minute 1: 2 Deadlifts @ 50-55% & Hold Plank For the Remainder for the Minute

Minute 2: 4 Deadlifts @ 50-55% & Hold Plank For the Remainder for the Minute

Minute 3: 6 Deadlifts @ 50-55% & Hold Plank For the Remainder for the Minute

…Continue to Add two reps Every minutes.  

_________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-

08.17.19 Work For Today

Coach Kona Running the Sally Finisher on Friday.

Coach Kona Running the Sally Finisher on Friday.

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

SATURDAY, 17AUGUST2019 - Work For Today

Wave 1/Week 3/Day 4


TEAM CONDITIONING - Tabatas (:20 Seconds Work/:10 Seconds Rest for 8 Rounds)

Complete all 8 rounds of one exercises before resting one minute and rotating to your next.


Tabata Single Arm Dumbbell Rows (Switch Arms Each Round)

Rest 1 Minute

Tabata Circus Dumbbell Clean & Press (Switch Arms Each Round)

Rest 1 Minute

Tabata Dumbbell Squeeze Floor Presses

Rest 1 Minute

Tabata Dumbbell Russian Twists

Rest 1 Minute


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

8 Single Arm Dumbbell Rows (Each Side)

4 Bench Presses (Aim to break 85%)

8 Windshield Wipers (Each Side)

1:00 Minute Kettlebell Swings (Go Heavy to work Your Grip)

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


ASSISTANCE - Bench press Add/Drop Set

Start with the bar.  Perform 10 reps

Add 10 - 20lbs. Perform 10 Reps

Add 10 - 20lbs. Perform 10 Reps

Add 10 - 20lbs. Perform 10 Reps

….Continue to add weight each round until you are no longer able to.

Then work your way back down the ladder using the same weight jumps

_________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-

08.16.19 Work For Today

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

FRIDAY, 16AUGUST2019 - Work For Today

Wave 1/Week 3/Day 3


STRONGMAN CONDITIONING - At the Top of Every Minute for 10 minutes 

2 Burpees

100 Foot Farmer’s, Keg or Sandbag Carry At Bodyweight 


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

3 Box Jumps (High)

6 Squats (Aim to break 80%) - Whatever Bar or Variation you want

5 Kettlebell Snatches (Each Side)

4 Atlas Stone Loads to Platform

8 Bandy Twisty Things (Each Side)

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


ASSISTANCE - 3 Rounds - Drop the Weight On the Bar and Complete:

5 Tempo Squats @ 50% of Your 1RM (4 Seconds Down, 4 Second Pause, 4 Seconds Up)

Max Distance Keg Carry (At Bodyweight) - Goal is at least 200 Feet 

:30 Second Wall Sit

2:00 Minutes Rest Between Rounds


FINISHER - Bring Sally Up Squats (Front, Back, Goblet, Your choice).

Choose a Variation.

Hit “Play” on Moby’s “Flower” Song

Follow the Lyrics.  Stay in the Bottom of the Hole until the Song tells you to “Bring Sally up” Where you will stand. 

_________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-



08.14.19 Work For Today

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

WEDNESDAY, 14AUGUST2019 - Work For Today

Wave 1/Week 3/Day 2


CONDITIONING - 3 Rounds (9:00 Minutes)

Teams of 3 Rotating Each Position

:20 Seconds Sled Drag Backward

:20 Seconds Sled Drag Forward

:20 Seconds Plank - or :20 Seconds Wall Sit for the Savages


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

8 Random Grip or Weighted Pull-Ups

8 Circus DB C& P or another Variation (Aim to break 75%)

:15 Seconds Battle Rope (SPRINT)

25 Double Unders or :60 Seconds Jump Rope

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)

5 Dips ( 8 Bench Dips if Necessary)

Hollow Rocks for the Remainder of the Minute


FINISHER - As Fast As Possible

20 Thrusters

1:00 Minute Hollow Rocks

200 Meter Sprint (Barn & Back)

15 Thrusters

1:00 Minute Hollow Rocks

200 Meter Sprint (Barn & Back)

10 Thrusters

1:00 Minute Hollow Rocks

200 Meter Sprint (Barn & Back)

_________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-

08.12.19 Work For Today

Happy Birthday to the Godfather!

Happy Birthday to the Godfather!

"I believe that the most important single thing, beyond discipline and creativity is daring to dare." --Maya Angelou

MONDAY, 12AUGUST2019 - Work For Today

Wave 1/Week 3/Day 1


STRONGMAN CONDITIONING - In Teams of 3-4 for 6 Minutes

Each Athlete Will Perform a Single Tire Flip Burpee Box Jump then they will rest the time it takes their teammates to complete their own flips. 

This is a Sprint


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

4 Keg Over Bar

4 Pause Deadlifts (Aim to break 85%)

4 Burpee Lateral Jumps 

50 Feet Sandbag Carry

50 Feet Sled Rows From Plank Position

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


ASSISTANCE - Drop the Weight on the Bar to 75% of your top set from above

At the Top Of Every Minute for 10 Minutes

1 Pause Deadlift

1 Tough and Go Deadlift

If that seems too easy, add a 12 Kettlebell swing chaser each minute.

_________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-

08.10.19 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

SATURDAY, 10AUGUST2019 - Work For Today

Wave 1/Week 2/Day 4


CONDITIONING - 3:00 Minutes Work / 1:00 Minute Rest for 4 Rounds

5 Pull-Ups or Inverted Rows

5 Sumo Deadlift High-Pulls

5 Burpee Lateral Jumps

5 Box Jumps

40 Flutter Kicks


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

5 Walkout/Push Up Combo

8 Pendlay Rows (As Heavy As Possible)

8 Floor Presses (Aim to break 75%)

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

:30 Seconds Rest

_________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-

08.09.19 Work For Today

"Courage to me is doing something daring, no matter how afraid, insecure, intimidated, alone, unworthy, incapable, ridiculed or whatever other paralyzing emotion you might feel. Courage is taking action....no matter what.  So you're afraid?  Be afraid.  Be scared silly to the point you're trembling and nauseous, but do it anyway!" --Richelle E. Goodrich

FRIDAY, 09AUGUST2019 - Work For Today

Wave 1/Week 2/Day 3


STRONGMAN CONDITIONING - As Many Rounds As possible in 10 Minutes (With a Partner if Possible - You rest while they work and vice versa) 

50 Foot yoke Walk @ 70% (ish)

50 Foot Farmer’s @ 70% (ish)


STRONGMAN GIANT SET - 6 Rounds - Adding Weight Everywhere you are able to

3 Atlas Stone to Shoulder Or Sandbag To Shoulder/Keg Clean & Press if You are too Sweaty

4 Box Jumps

4 Box Squats (Aim to break 85%)

5 Overhead Side Bends (Each Side)

100 Foot Bear Crawl Sled Drag 

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

5 Deadlift Stance (Close stance) Box Squats (Light Weight)

5 Close Stance Good Mornings (Same weight) 

_________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-

08.07.19 Work For Today

"If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment." --Marcus Aurelius

WEDNESDAY, 7AUGUST2019 - Work For Today

Wave 1/Week 2/Day 2


CONDITIONING - 4 Rounds of - 3 Athlete Relay Races 

At the Command of “Go” the First Athlete is Required to:

Perform 3 Burpees

Sprint 50 Feet to Keg

100 Foot Keg Carry

Sprint 50 Feet Back To Start and Tag Next Athlete. 

*Hold Plank Position anytime one of your teammates is working. You will rest as other teams go. 


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

1-3 Rope Climbs - Don’t be dumb if you are just learning

6 Axle Continental Presses (Aim to break 80%) - 1 Clean & Press Away

8 Barbell Roll-Outs or Ab Wheel Roll-Outs

20 Double Unders or :60 Seconds Jumping Rope

A few Throws for Height Outside (Sandbag, Keg, KB, Moose, etc) - Weather Permitting

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


MINDSET - Tabata Z Presses

:20 Seconds Work

:10 Seconds Rest

8 Rounds (4:00 Minutes)

_________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-

08.05.19 Work For Today

"The moment we believe that success is determined by an ingrained level of ability as opposed to resilience and hard work, we will be brittle in the face of adversity." --Josh Waitzkin

MONDAY, 05AUGUST2019 - Work For Today

Wave 1/Week 2/Day 1


CONDITIONING - For 8 Minutes

ODD MINUTES: Max Reps Pull-Ups and Dips

EVEN MINUTES: Max Reps “V” Sit-Ups/Squat Jumps

*Do pull-ups until you fail then do dips until you fail, then back to pull-ups.  Stay within the time restraints. 


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

3 Sandbag Over Shoulder

8 Deadlifts (Aim to break 75%)

8 Burpee Lateral Jumps

50 Foot Singe Arm Farmer’s Walk - Each Side

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 - 4 Rounds (8 Minutes)

:30 Seconds Bulgarian Split Squats

:30 Seconds Medicine Ball Squat Jumps

:30 Seconds Sandbag Squats

:30 Seconds Rest

_________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-