05.24.17 Work For Today

"When you're good at something, you'll tell everyone. When you're great at something, they'll tell you." --Walter Payton

WEDNESDAY, 24MAY2017 - Work For Today
Wave 2/Week 2/Day 3

CONDITIONING - Get as Far into the Ladder as Possible in 10 Minutes
1 Curtis P
1 Pull-Up
2 Curtis P's
2 Pull-Ups
3 Curtis P's
3 Pull-Ups
...Continue to add reps each round for the entirety of the 10 Minutes. 

STRENGTH 
15 Single Arm Dumbbell Rows (Each Side)
5 Strict presses @ 60% of your 1RM
10 Toes to Bar
Run 400 Meters

15 Single Arm Dumbbell Rows (Each Side)
5 Strict presses @ 70% of your 1RM
10 Toes to Bar
Run 400 Meters

15 Single Arm Dumbbell Rows (Each Side)
As Many Strict presses As Possible @ 80% of your 1RM
10 Toes to Bar
Run 400 Meters

ASSISTANCE - 3 Rounds
Max Reps Close Grip Bench Press @ 50% of your 1RM
Max Reps Z Presses (Light)
Max Reps Dips (Bench Dips If Necessary
:90 Seconds Rest
___________________________________________________________
NEVERsate@Gmail.com            -dieEMPTY-

05.22.17 Work For Today

"Do not pray for easy lives. Pray to be stronger men! Do not pray for tasks equal to your powers. Pray for powers equal to your tasks! Then the doing of your work shall be no miracle. But you shall be a miracle." - Phillips Brooks

MONDAY, 22MAY2017 - Work For Today
Wave 2/Week 2/Day 1

CONDITIONING - Get a Mouth Full of Water and grab a Kettlebell.
While Holding the Water in your Mouth Complete:
:20 Seconds of Kettlebell Swings
:10 Seconds Kettlebell Waiter's Walks
Do this for 10 Rounds (or 5:00 Minutes)
Then Spit the water out.

When time starts begin your Swings. When the :20 Seconds is up, stop where you are and perform Kettlebell Waiter's Walks for :10 seconds. Once time expires, start Swinging again.  All of this while holding the water in your mouth without swallowing.  You are going to feel like you are suffocating...you will be ok.  Control your panic and breathing and become a better person by the end of the 5 minutes.  Do not wish for tasks equal to your strengths, wish for strengths equal to your tasks. 
 
STRENGTH  
5 Deadlifts @ 70% of Your 1RM
:30 Seconds Battle Ropes
:30 Seconds Hollow Rocks

3 Deadlifts @ 80% of your 1RM
:30 Seconds Battle Ropes
:30 Seconds Hollow Rocks

As Many Deadlifts As Possible @ 90% of your 1RM
:30 Seconds Battle Ropes
:30 Seconds Hollow Rocks

VOLUME - Load a Bar to 50% of your 1RM. At the Top of Every minute. 
Minute 1: 2 Reps
Minute 2: 4 Reps
Minute 3: 6 reps
Minute 4: 8 Reps
...Continue to add reps each minute until you can no longer keep up with the clock. 

STRONGMAN - 3 Rounds
As many Stone of Steel Over Bar as Possible in :60 Seconds
___________________________________________________________
NEVERsate@Gmail.com            -dieEMPTY-

05.19.17 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, 19MAY2017 - Work For Today
Wave 2/Week 1/Day 5

MINDSET - 11 Minute Plank
You can rotate positions as much as you like, just don't let your Knees touch.
You ave done 10 Minutes Before...What is one more? 

STRENGTH - Squat of Your Choice
5 Squats @ 60%
8 Windshield Wipers (Each Side)
:90 Seconds Jump Rope
5 Squats @ 70%
8 Windshield Wipers (Each Side)
:90 Seconds Jump Rope
As Many Squats as Possible at 80% of your 1RM
8 Windshield Wipers (Each Side)
:90 Seconds Jump Rope

CONDITIONING - 10 Rounds
3 Man Prowler Sprint Relay Races
___________________________________________________________
NEVERsate@Gmail.com             -dieEMPTY-

05.17.17 Work For Today

"There are two types of people who will tell you that you cannot make a difference in this world: those who are afraid to try and those who are afraid you will succeed." --Ray Goforth

TUESDAY, 17MAY2017 - Work For Today
Wave 2/Week 1/Day 3

CONDITIONING - At the Top of Every Minute for 10 Minutes
100 Foot Keg Carry.  As Close to Bodyweight as Possible

STRENGTH 
3 Weighted Chin-Ups
3 Overhead Presses @65%
8 Barbell Roll-Outs

3 Weighted Chin-Ups
3 Overhead Presses @75%
8 Barbell Roll-Outs

3 Weighted Chin-Ups
As Many Overhead Presses As Possible @85%
8 Barbell Roll-Outs

ASSISTANCE - 3 Rounds, As Fast As Possible
Max Reps Strict Press @ 60% of Your 1RM
100 Foot Bear Walk
100 Foot Gator Walk
100 Foot Crab Walk
___________________________________________________________
NEVERsate@Gmail.com             -dieEMPTY-

05.15.17 Work For Today

"I started my life with a single absolute: that the world was mine to shape in the image of my highest values and never to be given up to a lesser standard, no matter how long or hard the struggle." --Ayn Rand

MONDAY, 15MAY2017 - Work For Today
Wave 2/Week 1/Day 1

CONDITIONING - Get as Far into the Ladder As Possible in 9 Minutes
1 Thruster
1 Atlas Stone to Shoulder
2 Thrusters
2 Atlas Stone to Shoulder
3 Thrusters
3 Atlas Stone to Shoulder
...Continue to add reps for the entirety of the 9 Minutes.

STRENGTH
:30 Seconds Kettlebell Swings
10 Kettlebell Ab Raises
3 Car Deadlifts or Rack pulls @70% of your 1RM
Run 400 Meters

:30 Seconds Kettlebell Swings
10 Kettlebell Ab Raises
3 Car Deadlifts or Rack pulls @80% of your 1RM
Run 400 Meters

:30 Seconds Kettlebell Swings
10 Kettlebell Ab Raises
As Many Car Deadlifts or Rack pulls As possible @90% of your 1RM
Run 400 Meters

ASSISTANCE - 3 Rounds
:30 Seconds Back Raise Good Mornings
:30 Seconds Stiff Leg Deadlifts
:30 Seconds Keg Carry
:30 Seconds Rest
___________________________________________________________
NEVERsate@Gmail.com             -dieEMPTY-

05.13.17 Work For Today

"The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor." --Vince Lombardi

SATURDAY, 13MAY2017 - Work For Today
Wave 1/Week 3/Day 6

CONDITIONING - At the Top of Every Minute for 12 Minutes
3 Pull-Ups
5 Burpees
10 Push-Ups
15 Squats

STRONGMAN - OPEN GYM
_________________________________________________________________
NEVERsate@Gmail.com            -dieEMPTY- 

05.12.17 Work For Today


"There is a difference between interest and commitment. When you're interested in something, you do it only when it's convenient. When you're committed to something, you accept no excuses, only results." --Kenneth H. Blanchard

"Knowing is not enough; You must apply. Willing is not enough: You must do." --Bruce Lee
 
FRIDAY, 12MAY2017 – Work For Today
Wave 1/Week 3/Day 5

CONDITIONING – As Many Rounds As Possible in 12 Minutes
10 Deficit Push-Ups
10 Speed Sumo Deadlifts
10 Burpee Lateral Jumps
10 Overhead Walking Lunges

STRENGTH - At the Top of Every Minute for 12 Minutes
Preform 2 Squats @ 70% of your 1RM
This is to practice your set-up & walkout

ASSISTANCE - 3 Rounds
20 Squats @ 50% of your 1RM
100 Foot Dumbbell Lunges
10 Glute Ham Raises
8 Windshield Wipers (Each Side)
_____________________________________________________________
NEVERsate@Gmail.com            -dieEMPTY-

05.10.17 Work For Today

"Don't measure yourself by what you have accomplished, but by what you should have accomplished with your ability." 

"Do not let what you cannot do interfere with what you can do."  --John Wooden

WEDNESDAY, 10MAY2017 - Work For Today
Wave 1/Week 3/Day 3

MINDSET - DEAD HANG CHALLENGE
All Athletes Will Hang From a Pull-Up Bar (HANDS ONLY). And a Clock Will be Started. 
If you drop from the bar early, Start Doing Burpees.  You will have to continue performing burpees until the last person remains.  But don’t worry, you will not be alone. 
Last Person Left Hanging wins and will go home Burpee-Less…

STRENGTH  
5 Pendlay Rows
5 Bench Presses @ 65% of your 1RM
8 Barbell Roll-Outs
200 Meter Sled Drag

5 Pendlay Rows
3 Bench Presses @ 75% of your 1RM
8 Barbell Roll-Outs
200 Meter Sled Drag

5 Pendlay Rows
As Many Bench Presses As Possible @ 85% of your 1RM
8 Barbell Roll-Outs
200 Meter Sled Drag

WIDOWMAKER - Sling Shot Bench Press - As Many Reps As Possible @ 85% Using the Sling Shot. Goal is 15-20 Reps.

STRONGMAN - 2 Rounds
:60 Second Time Limit
1 Axle Continental Clean & Press or Log Clean & Press @ Bodyweight
2 Circus Dumbbell Clean & Presses (Clean Both Reps)
As Many Viking Presses As Possible for the Remainder of the Minute. 
Down Commands For all Lifts
Your Score is the Number of Viking Presses You Have When Time Expires. 
_________________________________________________________________________
NEVERsate@Gmail.com              -dieEMPTY-

05.08.17 Work For Today

"To be nobody - but yourself - in a world which is doing its best, night and day, to make you everybody else, means to fight the hardest battle which any human being can fight; and never stop fighting." --e. e. cummings

MONDAY, 08MAY2017 - Work For Today
Wave 1/Week 3/Day 1

CONDITIONING - 15, 12, 10 Reps of
Keg Clean & Presses
Bodyweight ManMakers
200 Foot Prowler Push

STRENGTH 
10 Kettlebell Swings
5 Deadlifts @ 60% of Your 1RM
10 Dragon Flags

10 Kettlebell Swings
5 Deadlifts @ 70% of Your 1RM
10 Dragon Flags

10 Kettlebell Swings
As Many Deadlifts As Possible @ 80% of Your 1RM
10 Dragon Flags

ASSISTANCE - 5 Rounds As Fast As Possible
5 Deadlifts @ 70%
5 Burpee Lateral Jumps
__________________________________________________________________
NEVERsate@Gmail.com                -dieEMPTY-

05.05.17 Work For Today

REMINDER: GYM IS CLOSED SATURDAY 06MAY For COMP!!

 

"According to decades of research, there are two fundamental mindsets that determine how people respond to struggle, setbacks and failure. In one mindset, you're likely to get discouraged and give up on your goal. In the other, you tend to embrace the struggle, learn from the setbacks and keep moving forward - you persevere."

"Permanence, perseverance and persistence in spite of all obstacles, discouragements and impossibilities: It is this, that in all things distinguishes the strong soul from the weak." --Thomas Carlyle

FRIDAY, 05MAY2017 - Work For Today
Wave 1/Week 2/Day 5

STRENGTH
5 Box Jumps Holding a Medicine Ball
5 Squats @65% of your 1RM
:30 Seconds Sledge Hammer Swings
20 Hollow Rocks

5 Box Jumps Holding a Medicine Ball
3 Squats @75% of your 1RM
:30 Seconds Sledge Hammer Swings
20 Hollow Rocks

5 Box Jumps Holding a Medicine Ball
As Many Squats As Possible @85% of your 1RM
:30 Seconds Sledge Hammer Swings
20 Hollow Rocks

VOLUME - 4 Rounds
5 Front Squats @ 75% of your 1RM
10 Glute Ham Raises or Reverse Hyper or Back Extensions
20 Hollow Rocks

CONDITIONING - As Many Rounds As Possible in 10 Minutes
20 Squats
20 Stepping Lunges
20 Jumping Lunges
20 Jumping Squats
________________________________________________________________
NEVERsate@Gmail.com             -dieEMPTY- 

05.03.17 Work For Today

"Fear can make you do more wrong than hate or jealousy. If you're afraid you don't commit yourself to life completely; fear makes you always, always hold something back." --Philip K. Dick

WEDNESDAY, 03MAY2017 - Work For Today
Wave 1/Week 2/ Day 3

STRENGTH 
5 Weight Pull-Ups
5 Strict presses @ 55% of your 1RM
:30 Seconds Static "L" Sit Hold
Run 400 Meters

5 Weight Pull-Ups
5 Strict presses @ 65% of your 1RM
:30 Seconds Static "L" Sit Hold
Run 400 Meters

5 Weight Pull-Ups
As Many Strict presses As Possible @ 75% of your 1RM
:30 Seconds Static "L" Sit Hold
Run 400 Meters

MINDSET
Strip Press Add/Drop Set
5 Reps at Each Weight.
Work up to a Top Set.
Work your way back down.

CONDITIONING - Bring Sally Up Burpees
____________________________________________________________
NEVERsate@Gmail.com             -dieEMPTY-

05.01.17 Work For Today

"The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can't achieve it." --Jordan Belfort

"We may place blame, give reasons, and even have excuses; but in the end, it is an act of cowardice to not follow your dreams." --Steve Maraboli

MONDAY, 01MAY2017 - Work For Today
Wave 1/Week 2/Day 1

STRENGTH
15 Kettlebell Swings
5 Deadlifts @65%
:30 Seconds Battle Ropes
1:00 Minute Weighted Plank

15 Kettlebell Swings
3 Deadlifts @75%
:30 Seconds Battle Ropes
1:00 Minute Weighted Plank

15 Kettlebell Swings
As Many Deadlifts As Possible @85%
:30 Seconds Battle Ropes
1:00 Minute Weighted Plank

WIDOWMAKER - 15-20 Rep Set @70%

ASSISTANCE - 3 Rounds
10 Glute Ham Raises
10 Back Extension Deadlifts
1:00 Weighted Plank 

STRONGMAN - Last Man Standing Farmer's Walk
Each Participant Will Carry the Handles 50 Feet before Weight is Added.  
20lb Jumps for Women
40lb Jumps for Men
_____________________________________________________________
NEVERsate@Gmail.com             -dieEMPTY-