05.20.19 Work For Today

Don’t worry, Kona will be back on Monday…

Don’t worry, Kona will be back on Monday…

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

MONDAY, 20MAY2019 - Work For Today

Wave 1/Week 2/Day 1


CONDITIONING - 1, 2, 3, 4, 3, 2, 1 As Fast As Possible

Curtis P’s

Burpee Pull-Ups

1 Curtis P = Clean From Floor, Lunge Right Side in Front Rack, Lunge Left Side in Front Rack, Overhead Press & return the bar to the foot


STRENGTH GIANT SET - Squat Focus (Speed & Endurance) 

Set 1: 3 Keg Over Bar (Approximately @ Bodyweight)

12 Pin Squats or Pause Squats @ 55% Of your 1RM

:30 Seconds Medicine Ball or KB Russian Twists

:30 Seconds Kettlebell or Dumbbell Swings

Rest 90 Seconds and get right back to your Squats 


Set 2: 3 Keg Over Bar (Approximately @ Bodyweight)

9 Pin Squats @ 65% Of your 1RM

:30 Seconds Medicine Ball or KB Russian Twists

:30 Seconds Kettlebell or Dumbbell Swings

:90 Seconds Rest


Set 3: 3 Keg Over Bar (Approximately @ Bodyweight)

As Many Pin Squats As Possible @ 75% Of your 1RM (Goal is at least 7)

:30 Seconds Medicine Ball or KB Russian Twists

:30 Seconds Kettlebell or Dumbbell Swings


TECHNIQUE GIANT SET - 4 Rounds

5 Deadlift Rows (As Heavy As Possible)

8 Competition Deadlifts @ 60%

:60 seconds Rest between rounds

Focus on your form, technique and set up. Make sure you use the muscle you are supposed to be using!


ASSISTANCE FINISHER - 3 Rounds

12 Front Squats @ 50% Of Your 1RM

10 Barbell Walking Lunges (Each Side)

10 Squat Jumps Holding a Kettlebell

:90 Seconds Rest

______________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-

05.18.19 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

SATURDAY, 18MAY2019 - Work For Today

Wave 1/Week 1/Day 4


TEAM CONDITIONING - In Teams of 3

100 Pull-Ups (As A Team)

200 Sit-Ups

250 Push-Ups

350 Squats

100 Burpees


STRENGTH GIANT SET -  Bench Focus (Hypertrophy) 

Set 1: 10 Bent Over Rows (As Heavy As possible - Ramping)

10 Close Grip Bench Presses @ 60% Of your 1RM

6 Hanging Oblique Side Raises (Each Side)

:20 Second Battle Rope Sprint or :20 Seconds Lumberjack Squats

Rest 90 Seconds and get right back to your Bench  


Set 2: 8 Bent Over Rows (As Heavy As possible - Ramping)

8 Close Grip Bench Presses @ 70% Of your 1RM

6 Hanging Oblique Side Raises (Each Side)

:20 Second Battle Rope Sprint or :20 Seconds Lumberjack Squats

Rest 90 Seconds


Set 3: 6 Bent Over Rows (As Heavy As possible - Ramping)

As Close Grip Many Bench Presses As Possible @ 80% Of your 1RM (Goal is at least 6)

6 Hanging Oblique Side Raises (Each Side)

:20 Second Battle Rope Sprint or :20 Seconds Lumberjack Squats


TECHNIQUE GIANT SET - At the top of every minute for 10 minutes

Perform 3 Strict Presses at 55% of your 1 Rep Maximum

4 Fat Grip Single Arm Dumbbell Rows (Each Side)

Be as explosive as possible every single rep. The remainder of the minute is your rest.


ASSISTANCE FINISHER - Complete the Ladder With Moderate weight or Bodyweight On the Bar

10 Pendlay Rows

1 Floor Press

9 Pendlay Rows

2 Floor Presses

8 Pendlay Rows

3 Floor Presses

…Continue this pattern (Your Combined Reps will always Equal 11) until the Ladder is Complete. Do your best to Complete this is Less than 10 Minutes.

_______________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-


05.17.19 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

FRIDAY, 17MAY2019 - Work For Today

Wave 1/Week 1/Day 3


CONDITIONING - 10, 8, 6 Reps of

Chest to Bar Pull-ups

Inverted Rows

Viper Press or Thruster

200 Meter Sprint


STRENGTH GIANT SET - Deadlift Focus (Speed & Endurance) 

Set 1: 15 Axle Deadlifts - @ 50% Of your 1RM

200 Meter Farmer’s Carry 

4 Standing Plate Halos (Each Side)

3 Tire Flip Burpee Box Jumps

Rest 90 Seconds and get right back to your Deadlifts 


Set 2: 10 Axle Deadlifts @ 60% Of your 1RM

200 Meter Farmer’s Carry 

4 Standing Plate Halos (Each Side)

3 Tire Flip Burpee Box Jumps

Rest 90 Seconds


Set 3: As Many Axle Deadlifts As Possible @ 70% Of your 1RM (Goal is at least 8)

200 Meter Farmer’s Carry 

4 Standing Plate Halos (Each Side)

3 Tire Flip Burpee Box Jumps


TECHNIQUE GIANT SET - 5 Rounds of the Following Giant Set

5 Competition Squats @ 70% of Your 1RM

4 Standing Plate Halos (Each Side)

:60 seconds rest between rounds.

Work on your form, set up, walk out and technique. 


ASSISTANCE FINISHER - 4 Rounds (12 Total Minutes)

:30 Seconds Bent Over Rows

:30 Seconds Rest

:30 Seconds Good Mornings

:30 Seconds Rest

:30 Seconds Glute HamRaises or Nordic Hamstring Curls

:30 Seconds Rest

______________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-

05.15.19 Work For Today

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

WEDNESDAY, 15MAY2019 - Work For Today

Wave 1/Week 1/Day 2


CONDITIONING - In Front of A Clock

Minute 1: 2 Stone to Shoulder, 2 Burpees

Minute 2: 3 Stone to Shoulder, 3 Burpees

Minute 3: 4 Stone to Shoulder, 4 Burpees

Minute 5: 5 Stone to Shoulder, 5 Burpees

Minute 6: 4 Stone to Shoulder, 4 Burpees

Minute 7: 3 Stone to Shoulder, 3 Burpees

Minute 8: 2 Stone to Shoulder, 2 Burpees


STRENGTH GIANT SET - Overhead Focus (Power)

Set 1: 50 Foot Arm Over Arm Sled Drag

50 Foot back Peddle Sled Drag

12 Log Clean & Presses @ 55% Of your 1RM - One clean and press away

4 Overhead Side Bends (Each Side)

:30 Seconds MMA Get-Ups

Rest 90 Seconds and get right back to your Presses 


Set 2: 50 Foot Arm Over Arm Sled Drag

50 Foot back Peddle Sled Drag

9 Log Clean & Presses @ 65% Of your 1RM

4 Overhead Side Bends (Each Side)

:30 Seconds MMA Get-Ups

:90 Seconds Rest


Set 3: 50 Foot Arm Over Arm Sled Drag

50 Foot back Peddle Sled Drag

As Many Log Clean & Presses As Possible @ 75% Of your 1RM (Goal is at least 7)

4 Overhead Side Bends (Each Side)

:30 Seconds MMA Get-Ups


TECHNIQUE GIANT SET - 4 Rounds

8 Meadows Rows (Each Side)

8 Competition Bench Presses @ 60%

4 Overhead Side Bends (Each Side)

:60 seconds Rest between rounds

Focus on your form, technique and set up. Make sure you use the muscle you are supposed to be using! 



ASSISTANCE FINISHER - 2 Rounds

:40 Second Work At each Station / :20 Seconds to Rest and Rotate. Moderate to lighter Weights on All Exercises

Station 1: Max Reps Z Presses 

Station 2: Max Reps Lateral Raises

Station 3: Max Reps Face Pulls

Station 4: Max Reps Neutral Grip Flat Dumbbell Squeeze Press

Station 5: 1 Minute Rest

______________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-

05.13.19 Work For Today

Congratulations on the decision fellas. Welcome to the first day of the rest of your lives. Great Job!

Congratulations on the decision fellas. Welcome to the first day of the rest of your lives. Great Job!

“The two most important days in your life are the day you are born and the day you find out why.” — Mark Twain

MONDAY, 13MAY2019 - Work For Today

Wave 1/Week 1/Day 1


CONDITIONING - 4 Rounds

:30 Seconds Jump Rope or Double unders

:30 Seconds Keg Clean & Press (Just Clean if Needed)

:30 Seconds Kettlebell Goblet Squats

:30 Seconds Rest - Or Hanging “L” Sit


STRENGTH GIANT SET - Squat Focus (Hypertrophy) 

Set 1: 4 Sandbag Over Shoulder (Around Bodyweight)

10 Zercher Squats @ 60% Of your 1RM - Immediately followed By 

8 Squat Jumps holding a Medicine ball, KB, DB or Plate

:30 Seconds Explosive Landmines

Rest 90 Seconds and get right back to your Squats 


Set 2: 4 Sandbag Over Shoulder (Around Bodyweight)

8 Zercher Squats @ 70% Of your 1RM - Immediately followed By 

8 Squat Jumps holding a Medicine ball, KB, DB or Plate

:30 Seconds Explosive Landmines

8 Burpee Pull-Ups or Burpee Bar Touches if you Can’t do Pull-Ups

Rest 90 Seconds and get right back to your Deadlifts


Set 3: 4 Sandbag Over Shoulder (Around Bodyweight)

As Many Zercher Squats As Possible @ 80% Of your 1RM (Goal is at least 6) 

- Immediately followed By 8 Squat Jumps holding a Medicine ball, KB, DB or Plate

:30 Seconds Explosive Landmines

8 Burpee Pull-Ups or Burpee Bar Touches if you Can’t do Pull-Ups


TECHNIQUE GIANT SET - At the top of every minute for 10 minutes

Perform 3 deadlifts at 55% of your 1 Rep Maximum

RKC Plank for the remainder of the minute.

Focus on your form, technique and set up. Every single rep here is important.


ASSISTANCE FINISHER - Load up the SSB with your estimated 50% 1RM Bulgarian Split Squat

At the Top of Every Minute for 10 minutes Complete: 

5 Hatfield Bulgarian Split Squats (Each Side)

______________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-


05.11.19 Work For Today

"The question isn't who is going to let me; it's who is going to stop me." --Ayn Rand

SATURDAY, 11MAY2019 - LAST DAY OF PROGRAM!

 Wave 4/Week 14/Day 5


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


TESTING - Any Strongman Implement Of Your Choosing. Use the same percentages from the rest of the week to work up to and break your PR.    


 -or- IF YOU ARE DONE WITH TESTING


CHOSE YOUR OWN ADVENTURE WORKOUT - pick one exercise from each group get started on the every minute on the minute pattern.  Next week is testing, so don't beat yourselves up too much, but we will be recording for the beDANGEROUS video, so be as prepared for that as you would like!


EVENT # 1 - Carry Stuff

Farmer’s handles

Sandbags

Hussefeld 

Kegs

Duck walk

People


EVENT # 2 - Drag/Push Stuff

Prowler

Sled drags

Arm over arm sled drags

Truck pulls

Back pedal sled drag


Event # 3 - Load Stuff

Atlas stones

Kegs

Sandbags

Stoned to shoulder



EVENT # 4 - Random Stuff

Tire flips

Yoke Walk

Sandbag or keg throws

Barn and Backs

Sledgehammers

Agility ladders

Bodyweight stuff

_______________________________________________________

NEVERsate@Gmail.com             -dieEMPTY-

05.10.19 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

FRIDAY, 10MAY2019 - Work For Today

 Wave 4/Week 14/Day 5


CONDITIONING – As Many Rounds As Possible in 9 Minutes

10 Deficit Push-Ups

10 Speed Sumo Deadlifts @ 30%

10 Burpee Lateral Jumps

10 Overhead Walking Lunges


TESTING - Any Strongman Implement Of Your Choosing. Use the same percentages from the rest of the week to work up to and break your PR.    


 -or- IF YOU ARE DONE WITH TESTING


CHOSE YOUR OWN ADVENTURE WORKOUT - pick one exercise from each group get started on the every minute on the minute pattern.  Next week is testing, so don't beat yourselves up too much, but we will be recording for the beDANGEROUS video, so be as prepared for that as you would like!


EVENT # 1 - Carry Stuff

Farmer’s handles

Sandbags

Hussefeld 

Kegs

Duck walk

People


EVENT # 2 - Drag/Push Stuff

Prowler

Sled drags

Arm over arm sled drags

Truck pulls

Back pedal sled drag


Event # 3 - Load Stuff

Atlas stones

Kegs

Sandbags

Stoned to shoulder



EVENT # 4 - Random Stuff

Tire flips

Yoke Walk

Sandbag or keg throws

Barn and Backs

Sledgehammers

Agility ladders

Bodyweight stuff

_______________________________________________________

NEVERsate@Gmail.com             -dieEMPTY-

05.08.19 Work For Today

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"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

WEDNESDAY, 08MAY2019 - Work For Today

 Wave 4/Week 14/Day 3


STRONGMAN CONDITIONING - At the Top of Every Minute For 10 Minutes

100 Foot Keg Carry (Keg @ Bodyweight or contest weights)


STRENGTH - PR TESTING

Choose whichever Bench Variation Means the most to you (or one you think you can PR in) and start working your way up.

Some Variations to Consider:

Close Grip

Pause

Floor Press

Swiss

Bamboo

Axle

Banded

Log

Incline

etc...

Use these Jumps: (Skip any that you feel you need to)

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:

5 Pendlay Rows (As Heavy As Possible)

8 Windshield Wipers (Each Side)

100 Foot Prowler Sprint (Low Handles then High Handles)


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

Bench Press

Close Grip Push-Ups

Paused Seated Face Pulls

____________________________________________________

NEVERsate@Gmail.com            -dieEMPTY-

05,06.19 Work For Today

100lb Girl, 200lb Bag…That’s ridiculous.

100lb Girl, 200lb Bag…That’s ridiculous.

"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

MONDAY, 04FEBRUARY2019 - Work For Today

 Wave 4/Week 14/Day 1


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

8 Rounds (4:00 Minutes) Tabata Burpee Broad Jumps

1 Minute Rest

8 Rounds (4:00 Minutes) Tabata Box Jumps or Step=Ups

1 Minute Rest

8 Rounds (4:00 Minutes) Tabata Hollow Rocks or Dead bugs

1 Minute Rest


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



MINDSET - At the Top of Every Minute 

Minute 1: 2 Squats

Minute 2: 4 Squats

Minute 3: 6 Squats

Continue to add 2 Reps Every minute until you are no longer able tot keep up with the clock.

____________________________________________________

NEVERsate@Gmail.com            -dieEMPTY-

05.04.01 Work For Today

"It is easier to find men who will volunteer to die, than to find those who are willing to endure pain with patience." --Julius Caesar

SATURDAY, 04MAY2019 - Work For Today

 Wave 4/Week 13/Day 5

CONDITIONING - At the Top of Every Minute For 12 Minutes or as Long as you want to. 

1 Circus Dumbbell Clean & Press (Left Side)

1 Burpee

1 Kettlebell Snatch (left Side)

1 Circus Dumbbell Clean & Press (right Side)

1 Burpee

1 Kettlebell Snatch (right Side)


TESTING - OPEN GYM. 

Lower Body PRs Monday people. I know many of you feel you got in a fight with a Hippopotamus, so if you need the rest, take it. 

If you want to make up a PR or go for something, do it.

Just remember that everything cost something and you're not going to win everywhere. Make your choices wisely!

_____________________________________________________________________

NEVERsate@Gmail.com                 -dieEMPTY-

05.03.19 Work For Today

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"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

FRIDAY, 03MAY2019 - Work For Today

 Wave 4/Week 13/Day 5


CONDITIONING - As Many Rounds as possible in 8 Minutes With a Partner. 

PARTNER A: 200 Foot Prowler Sprint

PARTNER B:

5 Push-Ups

5 Burpees

5 Jumping Squats

*Partner B can begin when Partner A takes off.  If Partner B can get all reps of all exercises done in less time than it takes partner A to run then they get to rest.  Winning team are the Athletes who can compete the most number of rounds in 8 Minutes.*


TESTING - Any Strongman Implement Of Your Choosing. Use the same percentages from the rest of the week to work up to and break your PR.     -or-


Choose any 3-4 Movements You would like to move a lot of weight with. Then complete a single of each exercise per round. Add weight every time you are able to, in hopes that PRs will Be broken During the Process. 


Women -Work Up to 6,000 lbs in Singles

Men - 10,000 lbs in Singes

Advanced Men - 13,000 lbs in Singles


Example: 

650 lb Tire Flip

850 lb Yoke

300 lb Stone to Shoulder

200 lb Circus Dumbbell

_________________________________

2,000 lbs Moved in this one Round. 

_______________________________________________________

NEVERsate@Gmail.com             -dieEMPTY-

05.01.19 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, 01MAY2019 - Work For Today

 Wave 4/Week 10/Day 3


PRIMING - 4 Rounds

:20 Seconds Explosive Band Pull-Downs  

:20 Seconds Explosive Band Overhead presses (Stand on Band)

: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

Trap Bar

Inch DB

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 - Strict Press Add/Drop Set

5 Rounds Up

5 Rounds Down

5 Reps Per Round

…Rest For Friday’s Strongman PRs! 

_______________________________________________________

NEVERsate@Gmail.com             -dieEMPTY-