03.19.17 Work For Today

"We're dissatisfied with our jobs, our relationships, our place in the world. We're trying to get somewhere, but something stands in the way...So we do nothing.  We blame our bosses, the economy, our politicians, other people, or we write ourselves off as failures or our goals as impossible.  When really only one thing is at fault: Our attitude." --Ryan Holiday, The Obstacle is the Way

WEDNESDAY, 29MARCH2017 - Work For Today
Wave 1/Week 2/Day 3

CONDITIONING - 20, 15, 10 Reps of:
Thrusters
Burpee Lateral Jumps
Run 200 Meters

STRENGTH - 5 Rounds, Ramping Weights
8 Single Arm Barbell Rows (Each Side)
5 Bench Presses
:60 Seconds Flutter Kicks

STRONGMAN - 2 Rounds
As Many Viper Presses as Possible in :60 Seconds
Barn & Back Keg Carry
_______________________________________________________________
NEVERsate@Gmail.com                -dieEMPTY-

03.27.17 Work For Today

"We must all either wear out or rust out, every one of us.  My choice is to wear out." --Theodore Roosevelt

MONDAY, 27MARCH2017 - Work For Today
Wave 1/Week 2/Day 1

CONDITIONING - 5 Rounds
Single Arm Farmer's Walk (Left)
100 Foot Sled Drag
Single Arm Farmer's Walk (Right)

STRENGTH - 8 Sets, Ramping Weights
3 Deadlifts
8 Kettlebell Snatches (Each Side)
15 Weighted Crunches (Arms Extended above head)
:30 Seconds Battle Ropes

ASSISTANCE - 3 Rounds
20 Kettlebell Walking Lunges (10 Each Side)
5 Barbell Rows
10 Stiff leg Deadlifts
_______________________________________________________________
NEVERsate@Gmail.com            -dieEMPTY-

03.25.17 Work For Today

“In life our first job is to do this, to divide and distinguish things into two categories: Externals I cannot control, and the choices I make, with regard to them I do control.  Where will I find good and bad?  In me, in my choices.  —Epictetus

SATURDAY, 25MARCH2017 - Work For Today
Wave 1/Week 1/Day 6

CONDITIONING - In Teams of 3
100 Pull-Ups (As A Team)
200 Sit-Ups
250 Push-Ups
350 Squats
100 Burpees

- Only one Athlete may be exercising at a time to count toward the score.
- All Reps of one exercise much be completed before moving onto the next.  
- All exercises must be done in order
- First team to complete ALL reps of ALL Exercises Wins. 

SPEED - At the Top of Every Minute for 10 Minutes Complete
3 Circus Dumbbell or Log Clean & Presses (Clean every Rep)

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

03.24.17 Work For Today

“Doing new things invariably means obstacles.  A new new path is, by definition, uncleared.  Only with persistence and time can we cut away debris and remove impediments. only in struggling with he impediments that made others quit can we find ourselves on untrodden territory - only by persistence and resisting can we learn what others were too impatient to be taught.” —Ryan Holiday, The Obstacle is the Way

FRIDAY, 24MARCH2017 - Work For Today
Wave 1/Week 1/Day 5

SPEED - At the Top of Every Minute for 10 Minutes Complete
3 Squats @ 60% of your 1RM
100 Foot Bear Walk

Then, At the Top of Every Minute for 10 Minutes Complete
3 Banded Deadlifts
4 Burpee Lateral Jumps

STRONGMAN - 5 Rounds
5 Atlas Stone over Bar
5 Tire Flips
Run 400 Meters
________________________________________________________________
NEVERsate@Gmail.com            -dieEMPTY-

03.22.17 Work For Today

"Once a musician has enough ability to get into a top music school, the thing that distinguishes one performer from another is how hard he or she works. That's it. And what's more, the people at the very top don't work just harder or even much harder than everyone else. They work much, much harder." --Malcolm Gladwell, Outliers

WEDNESDAY, 22MARCH2017 - Work For Today
Wave 1/Week 1/Day 3

CONDITIONING - For 8 Minutes
:30 Seconds: Max Effort Medicine Ball Throws
:30 Seconds: Max Effort Inverted Rows
:30 Seconds: Max Effort Box Jumps

STRENGTH - 5 Rounds, Ramping Weights
3 Weighted Chin-Ups (As Heavy As Possible)
3 Strict Presses (As Heavy As Possible)
8 Axle Roll-Outs

STRONGMAN - 3 Rounds of the Following Carry Medley
100 Foot Sandbag
100 Foot Keg
100 Foot Atlas Stone

OPTIONAL ASSISTANCE -  3 Rounds
12 Incline Dumbbell Bench Presses
20 Banded Tricep Extensions
15 Close Grip Push-Ups
_______________________________________________________________
NEVERsate@Gmail.com                 -dieEMPTY-

03.20.17 Work For Today

"Success is a function of persistence and doggedness and the willingness to work hard for twenty-two minutes to make sense of something that most people would give up on after thirty seconds." --Malcolm Gladwell, Outliers

"For almost a generation, psychologists around the world have been engaged in a spirited debate over a question that most of us would consider to have been settled years ago. The question is this: is there such a thing as innate talent? The obvious answer is yes. Not every hockey player born in January ends up playing at the professional level. Only some do - the innately talented ones. Achievement is talent plus preparation. The problem with this view is that the closer psychologists look at the careers of the gifted, the smaller the role innate talent seems to play and the bigger role preparation seems to play." --Malcolm Gladwell, Outliers

MONDAY - 20MARCH2017 - Work For Today
Wave 1/Week 1/Day 1

CONDITIONING - At The Top of Every minute for 10 Minutes
2 Pull-Ups
3 Burpee Bar Touches
4 Push-Ups
5 Squats
6 Kettlebell Swings

STRENGTH - 5 Rounds, Ramping Weights
5 Rack Deadlifts (As heavy As Possible)
:90 Second Plank
100 Foot Bear Crawl
10 Single Arm Dumbbell Rows (Each Side)
:90 Seconds Rest

STRONGMAN - 2 Rounds of the Following Deadlift Medley
:60 Second Time Limit
Down Commands on All Lifts
Straps/Belts/Chalk are all Permitted

1 Axle Deadlift @ 1.5x Bodyweight
1 Trap Bar Deadlift @ 2x Bodyweight
As Many Car Deadlifts As Possible For the Remainder of the Minute

ASSISTANCE (Optional) - 3 Rounds
12 Glute Ham Raises
12 Reverse Hyperextensions
20 Face Pulls
__________________________________________________________________
NEVERsate@Gmail.com            -dieEMPTY-

03.18.17 Work For Today

"You can't do common things and expect uncommon results."  --Mike Barwis

SATURDAY, 18MARCH2017 - Work For Today
Wave 3/Week 10/Day 6

CONDITIONING - In Front of a Running Clock

At The Top of Every Minutes for 7 Minutes
8 Burpees
At The Top of Every Minutes for 7 Minutes
16 Jumping Lunges
At The Top of Every Minutes for 7 Minutes
15 Deficit Push-Ups

STRONGMAN - OPEN GYM
Hit any PR's that you may have missed this week or didn't get the chance to go after!  
________________________________________________________________
NEVERsate@Gmail.com             -dieEMPTY-

03.17.17 Work For Today

"You have enemies? Good. That means you've stood up for something, sometime in your life." --Winston S. Churchill

"History will be kind to me for I intend to write it." --Winston S. Churchill

FRIDAY, 17MARCH2017 - Work For Today
Wave 3/Week 10/Day 5

CONDITIONING - 5 Rounds
:30 Seconds Sledgehammer Swings
:30 Seconds Keg Clean & Press
:30 Seconds Burpee Box Jumps
:30 Seconds Rest

STRENGTH - You Have a Choice.  You can work up to a 1RM Yoke Walk or a 1RM Squat Variation.  Whatever you choose tomorrow, you will complete the other exercise on Monday.  But remember that everything costs something, so I would do what is most important to you tomorrow. 

Between Attempts Complete
15 Kneeling Banded Crunches
12 Medicine Ball Slams

ASSISTANCE - 3 Rounds
100 Foot Kettlebell Walking Lunges
8 Barbell Step-Ups (Each Side)
8 Kettlebell Snatches (Each Side)
________________________________________________________________
NEVERsate@Gmail.com             -dieEMPTY-

03.15.17 Work For Today

"As you grow older, you'lll find the only things you regret are the things you didn't do." --Zachary Scott

WEDNESDAY, 15MARCH2017 - Work For Today
Wave 3/Week 10/Day 3

STRONGMAN CONDITIONING - In Teams of 3 For 10 Minutes
100 Foot Keg Carry then Load Keg onto the Prowler
Once Keg is Loaded, Push the prowler 100 Feet.  
You rest as long as it takes the other members of your team to complete the work. 

STRENGTH - Work Up to a 1RM Bench Press Variation of your Choice. Axle, Paused, Banded, Incline, etc. 

Between Rounds, Complete: 
5 Pendlay Rows
:30 Seconds Hanging Static "L" Sits
100 Foot Back Peddle Sled Drag

VOLUME - Bench Add Drop Set.
6 Reps per weight.
Work up until you can't, then work your Way Back Down.
______________________________________________________________
NEVERsate@Gmail.com             -dieEMPTY-

03.13.17 Work For Today

"When [what you are deeply passionate about, what you can become best in the world at and what drives your economic engine] come together, not only does your work move toward greatness, but so does your life. For, in the end, it is impossible to have a great life unless it is a meaningful life.  And it is very difficult to have a meaningful life without meaningful work.  Perhaps, then, you might gain that rare tranquility that comes from knowing that you've had a hand in creating something of intrinsic excellence that makes a contribution.  Indeed, you might even gain that deepest of all satisfactions: knowing that your short time here on this earth has been well spent, and that it mattered." --James C. Collins

MONDAY, 13MARCH2017 - Work For Today
Wave 3/Week 10/Day 1

CONDITIONING - As many Rounds as Possible in 6 Minutes
12 Dimel Deadlifts @ 30% of your 1RM
7 Kettlebell Swings
100 Foot Burpee Broad Jumps

STRENGTH - As many rounds as needed to work up to a 1RM Deadlift.  It can be Conventional, Sumo, Axle, Rack pull, Farmer's Handle...Any variation you want.  Just choose one you will PR with.

Between Attempts Complete:
8 Straight Arm Lat Pull-Downs
8 Ab Wheel Roll-Outs
:90 Seconds Jump Rope 

VOLUME - Load a bar with 60% of your Top Set and Set a Clock
Minute 1: 2 Deadlifts
Minute 2: 4 Deadlifts
Minute 3: 6 Deadlifts
Minute 4: 8 Deadlifts
...Continue to add 2 Reps every minute until you can no longer keep up with the clock. 
____________________________________________________________________
NEVERsate@Gmail.com             -dieEMPTY-

03.11.17 Work For Today

Adaptive Strongman Tom Pulling 500lbs on the seated Deadlift! 

Adaptive Strongman Tom Pulling 500lbs on the seated Deadlift! 

"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

SATURDAY, 11MARCH2017 - Work For Today
Wave 3/Week 9/Day 6

CONDITIONING - With A Partner

Partner A: 
4 Push-Ups
4 Jumping Squats
4 Burpees
40 Foot Bear Walk

Partner B: 
Hold Plank Position until Partner A is done.

Switch positions after each round is complete.  Keep track of how many rounds you and your partner completed.  Winner is the team with the most number of completed rounds after 12 Minutes. 

STRONGMAN - OPEN GYM
We have Deadlift PRs on Monday so choose wisely my friends. When in doubt, rest s probably better than work leading up to a deadlift PR. 
__________________________________________________________________
NEVERsate@Gmail.com              -dieEMPTY-

03.10.17 Work For Today

"Good is the enemy of great. And that is one of the key reasons why we have so little that becomes great. We don't have great schools, principally because we have good schools. We don't have great government, principally because we have good government. Few people attain great lives, in large part because it is just so easy to settle for a good life." --James C. Collins, Good to Great

FRIDAY, 10MARCH2017 - Work For Today
Wave 3/Week 9/Day 5

STRONGMAN - At the Top of Every Minute for 10 Minutes
Minute 1: 1 Atlas Stone to Shoulder
Minute 2: 2 Atlas Stone to Shoulder
Minute 3: 3 Atlas Stone to Shoulder
Minute 4: 4 Atlas Stone to Shoulder
...Continue to add Reps for the entire of the 10 Minutes.  If you can't keep up with the clock, just keep moving. 

STRENGTH - Work Up to a 1RM (6 Second) Paused Front Squat
Between Rounds Complete
10 Dragon Flags
5 Barbell Rows
:90 Seconds Double Unders or Regular Jumps

ASSISTANCE - As Many Rounds As Possible in 10 Minutes
200 Foot Prowler Sprint
20 Jumping Lunges
10 Stiff Leg Deadlifts (Light)
__________________________________________________________________
NEVERsate@Gmail.com              -dieEMPTY-