Daily Workout


Warrior Athlete Workout and Quote of the Day

01.16.17 Work For Today

"All life demands struggle. Those who have everything given to them become lazy, selfish, and insensitive to the real values of life. The very striving and hard work that we so constantly try to avoid is the major building block in the person we are today." --Pope Paul VI

MONDAY, 16JANUARY2016 - Work For Today
Wave 1/Week 2/Day 1

CONDITIONING - 8 Rounds
:20 Seconds Hollow Rocks
:10 Seconds Push-Ups

SPEED 
At the Top of Every Minute for 12 Minutes Complete
4 Deadlifts @ 60% of your 1RM
4 Box Jumps

STRONGMAN - Work up to a 1RM 50 Foot Farmer's Carry
Between Attempts Complete:
15 Goblet Squats
5 Pull-Ups
20 Jumping Lunges
 
Then, At the Top of Every Minute for 12 Minutes Complete
A 100 Foot  Farmer’s Walk @  60% of your 1RM
__________________________________________________________________
NEVERsate@Gmail.com            -dieEMPTY-

01.14.17 Work For Today

"To be a champion, I think you have to see the big picture. It's not about winning and losing; it's about every day hard work and about thriving on a challenge. It's about embracing the pain that you'll experience at the end of a race and not being afraid. I think people think too hard and get afraid of a certain challenge." --Summer Sanders

SATURDAY, 14JANUARY2017 - Work for Today
Wave 1/Week/1 Day 6

CONDITIONING - Deck of Cards Workout
Complete the number of reps corresponding with the number on the card. Face Cards = 10 reps, Aces = 11.
HEARTS: Sumo Deadlift High Pulls
SPADES: Burppe Lateral Jumps
DIAMONDS: Kettlebell Snatches
CLUBS: Floor Presses

STRENGTH - 6 Rounds
10 Single Arm Dumbbell Rows (Each Side)
2 Bench Presses @ 80%
10 Banded Crunches
:90 Seconds Rest Between Rounds
_________________________________________________________________
NEVERsate@Gmailcom            -dieEMPTY-

01.13.17 Work For Today

"When you get into a tight place and everything goes against you, till it seems as though you could not hang on a minute longer, never give up then, for that is just the place and time that the tide will turn." --Harriet Beecher Stowe

"Don't quit. Never give up trying to build the world you can see, even if others can't see it. Listen to your drum and your drum only. It's the one that makes the sweetest sound." --Simon Sinek

FRIDAY, 13JANUARY2017 - Work For Today
Wave 1/Week 1/Day 5

STRENGTH - 4 Rounds
100 Feet Burpee Broad Jumps
8 Squats @ 70% of your 1RM
10 Toes To Bar
2:00 Minutes Rest Between Rounds

ASSISTANCE - 3 Rounds of the Following Giant Set
6 Bulgarian Split Squats - Each Side (As Heavy As Possible)
10 Toes To Bar
20 Kettlebell or Dumbbell Swings (As Heavy As Possible)
***No Rest between exercises.  Take :90 Seconds Rest after you have finished all 3 and get right back to it.

MINDSET - With A Partner of approximately the same strength
Partner A: 100 Foot Back Peddle Sled Drag
Partner B: As Many Squats As Possible (Lightish) in the time that it takes Partner A to complete the Sled drag.
First Team to 100 Squats Wins.  
_________________________________________________________________
NEVERsate@Gmailcom            -dieEMPTY-

01.11.17 Work For Today

"Make a radical change in your lifestyle and begin to boldly do things which you may previously never have thought of doing, or been too hesitant to attempt. So many people live within unhappy circumstances and yet will not take the initiative to change their situation because they are conditioned to a life of security, conformity, and conservation, all of which may appear to give one peace of mind, but in reality nothing is more damaging to the adventurous spirit within a man than a secure future. The very basic core of a man's living spirit is his passion for adventure. The joy of life comes from our encounters with new experiences, and hence there is no greater joy than to have an endlessly changing horizon, for each day to have a new and different sun. If you want to get more out of life, you must lose your inclination for monotonous security and adopt a helter-skelter style of life that will at first appear to you to be crazy. But once you become accustomed to such a life you will see its full meaning and its incredible beauty." --Jon Krakauer

WEDNESDAY, 11JANUARY2017 - Work For Today
Wave 1/ Week 1 Day 2

SPEED & CONDITIONING   
At the Top of Every Minute for 10 Minutes Complete 3 Single Arm Dumbbell Clean & Presses @ 60% of your 1RM - Each Side (Clean every rep - you can use 2 hands for the clean) - If you are Using the Circus Dumbbell, Only perform 3 Reps Each Round and Switch Sides Every Set.

STRENGTH - 5 Rounds of the Following Giant Set
3 Weighted Pull-Ups (As Heavy As Possible)
5 Strict Presses (As Heavy As Possible)
20 Face Pulls
10 Banded External Rotations (No Money's)
:90 Seconds Rest

ASSISTANCE - 3 Rounds of the Following Giant Set
5 Dumbbell ManMakers (As Heavy As Possible)
10 Plyometric Push-Ups onto Stacks of plates, benches or Jump boxes
15 Banded Tricep Push-Downs
:30 Seconds Flutter Kicks
***No Rest between exercises.  Take :90 Seconds Rest after you have finished all 3 and get right back to it.
_________________________________________________________________
NEVERsate@Gmail.com             -dieEMPTY-

01.09.17 Work For Today

"This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy." --George Bernard Shaw

MONDAY, 09JANUARY2017 - Work For Today
Wave 1/Week 1/Day1

STRONGMAN CONDITIONING- At the Top of Every Minute for 10 Minutes, Complete a 50 Foot Keg Carry @ 60% of your 1RM.  Move as Fast As Possible

STRENGTH GIANT SET - 6 Rounds
2 Deadlifts @ 80% of your 1RM
1:00 Minute Weighted Plank
200 Foot Prowler Sprint
Rest 90 Seconds and get right back to your Deadlifts

ASSISTANCE - 3 Rounds of the Following Giant Set
5 Front Squats (As Heavy As Possible)
8 Barbell Walking Lunges (As heavy As Possible)
15 Russian Twists (Each Side)
***No Rest between exercises.  Take :90 Seconds Rest after you have finished all 3 and get right back to it.
_______________________________________________________________
NEVERsate@Gmail.com              -dieEMPTY- 

01.07.17 Work For Today

"People are always blaming their circumstances for what they are. I don't believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and if they can't find them, make them." --George Bernard Shaw

SATURDAY, 07JANUARY2017 - Work For Today

CONDITIONING - 3:00 Minutes Work / :10 Minutes Rest for 5 Rounds
5 Power Cleans
5 Bodyweight ManMakers
5 Box Jumps
5 Floor Presses
10 Kettlebell Swings
- Go Directly from one exercise to the next.  If you finish all of them, start back over at the top.  Get as far as Possible in the allotted 3:00 Minute Round.  Once time expires, take your 1:00 Minute Rest, then pick back up Exactly where you left off.  

STRENGTH / STRONGMAN - This is the last day before we start the new programming on Monday, so hit any PRs you may have missed or wanted to attempt.  
_______________________________________________________________
NEVERsate@Gmail.com              -dieEMPTY- 

01.06.17 Work For Today

“You see things; you say, 'Why?' But I dream things that never were; and I say 'Why not?” —George Bernard Shaw

“The reasonable man adapts himself to the world: the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.” —George Bernard Shaw

FRIDAY, 06JANUARY2017 - Work For Today

CONDITIONING - 4 Rounds
:30 Seconds Max Reps Keg Clean & Press
:30 Second Max Reps Burpees
:30 Seconds Double Unders
:30 Seconds Rest

STRONGMAN - At the Top of Every Minute for 7 Minutes Complete
100 Foot Yoke Walk @ 70% of Your 1RM

MINDSET - Last Man Standing Farmer's Walk Challenge
Grab as many people as you can convince to join you.  
First person carries the implements 50 Feet.
Second person immediately grabs the farmer's Handles and carries them 50 feet.
Continue doing this for as many people involved in the challenge.  
Once the last person goes, the first person is back up.
You can quit at any time.  
The less people there are, the less rest you get.
Last man standing wins. 
__________________________________________________________________
NEVERsate@Gmail.com            -dieEMPTY-

01.04.16 Work For Today

"I learned this, at least, by my experiment: that if one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success unexpected in common hours." --Henry David Thoreau

WEDNESDAY, 04JANUARY2016 - Work For Today
TESTING WEEK

CONDITIONING - 20, 15, 10 Reps of
Sumo Deadlift High-Pulls
Dips
:20 Seconds Battle Ropes

STRENGTH - You Have 40 Minutes to Work up to a 1RM Overhead Press of Your Choice.  Strict, Push-Press, Viper Press, Jerk, Log, Axle, Circus Dumbbell, Whatever You Want.

Between Rounds, Complete:
6 Wide Grip Pull-Ups
:20 Seconds Banded Twists

ASSISTANCE - 3 Rounds
Max Reps Strict Standing Dumbbell Press
Max Reps Dips
100 Foot Bear Walk
100 Foot Crab Walk
:90 Seconds Rest
____________________________________________________________
NEVERsate@Gmail.com             -dieEMPTY-

01.02.17 Work For Today

“The brick walls are there for a reason.  The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don’t want it badly enough.  They’re there to stop the other people.” —Randy Pausch

MONDAY, 02DECEMBER2016 - Work For Today
TESTING WEEK

CONDITIONING / PREP - 3 Rounds
100 Foot Side Steps (Resistance Band Around Knees)
15 Bodyweight Squats (Facing the Wall - Resistance Band Around Knees) 
100 Foot Kettlebell Walking Lunges

ANKLE MOBILITY DRILLS - I'll Walk you through Them

STRENGTH - You have 40 Minutes to Work up to a 1RM Squat of your Choice. High Bar, Low Bar, Front Squats, SSB, Buffalo Bar, Box Squats, Pause...Whatever You Want.  Just Choose Something you will PR in.

Between Attempts, Complete
6 Burpee Box Jumps
1-3 Squats of the Variation you Chose
6 Axle Roll-Outs

VOLUME - Load The Bar with 70% of your Top Set from above (Same Variation) and Set a clock.
Complete As Many Squats as Possible in 7 Minutes.  Goal is at least 4 Reps Per minute.

MINDSET - With A Partner
Athlete A: Max Effort Atlas Stone Squats (Bear Hug Position)
Athlete B: Wall Sit
"B" Must stay in Wall sit for the entire time "A" is performing their squats.  Switch whenever Needed. Your done when your team has hit 75 Total Reps. 
Fastest Team to 75 Reps Wins.
____________________________________________________________
NEVERsate@Gmail.com              -dieEMPTY-

12.31.16 Work for Today

"We become what we want to be by consistently being what we want to become each day." --Richard G. Scott

SATURDAY, 31DECEMBER2016 - Work For Today
TESTING WEEK

CONDITIONING - 10, 8, 6, 4, 6, 8, 10 Reps of
Single Arm Kettlebell Swings (Left Side)
Single Arm Kettlebell Swings (Right Side)
Kettlebell Snatches (Left Side)
Kettlebell Snatches (Right Side)
**100 Foot Sled Push Between Rounds

STRONGMAN - You have 30 Minutes to Work up to a 1RM Atlas Stone Over Bar or To Shoulder.  Your Choice.
____________________________________________________________
NEVERsate@Gmail.com              -dieEMPTY-

12.30.16 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, 30DECEMBER2016 - Work For Today
TESTING WEEK

CONDITIONING / PREP - 4 Rounds
:30 Seconds Max Reps Dumbbell Rows (Left)
:30 Seconds Max Reps Dumbbell Rows (Right)
:30 Seconds Max Reps Bodyweight Man Makers
:30 Second Rest

STRENGTH - You have 40 Minutes to Find a 1RM Bench Press of Your Choice. Regular, Close Grip, Floor Press, Axle, Dumbbell, Banded, Incline, Log...Whatever is the most Important to you!  But choose something you will PR on!

Between Sets Complete:
3 Barbell Bent Over Rows
20 Hollow Rocks
30 Double Unders or :60 Seconds Regular Jumps

VOLUME - Bench Press Add/Drop Set
Start light.
7 Reps Per Weight.
Make (at least) 4-5 Jumps on your way up to 70% of your Top Set From Above.
Work Your Way Back Down.
__________________________________________________________
NEVERsate@Gmail.com               -dieEMPTY-

12.28.16 Work For Today

"If everything seems under control, you're not going fast enough." --Mario Andretti

WEDNESDAY, 28DECEMBER2016 - Work For Today
TESTING WEEK

PREP - 20, 15, 10 Reps of
Dimel Deadlifts @ 35-40% of Your 1RM
Pull-Ups
100 Foot Burpee Broad Jumps

STRENGTH - You Have 40 Minutes to Work Up to a 1RM Deadlift of your Choice.  Conventional, Sumo, Axle, Farmer's, Block Pull...Choose Whatever Means the Most to you.  

Between Attempts, Complete:
15 Kettlebell Swings
:60 Second Weighted Plank 

VOLUME - 5 Rounds As Fast As Possible
5 Deadlifts @ 70% of your Top Set From Above
5 Burpee Lateral Jumps
_________________________________________________________
NEVERsate@Gmail.com          -dieEMPTY-