GYM WILL BE CLOSED SATURDAY FOR THE COMPETITION! Come Support the Athletes!

"Struggling and suffering are the essence of a life worth living. If you're not pushing yourself beyond the comfort zone, if you're not demanding more from yourself - expanding and learning as you go - you're choosing a numb existence. You're denying yourself an extraordinary trip." --Dean Karnazes

FRIDAY, 12OCTOBER2018 - Work For Today

Wave 2/Week 6/Day 3


CONDITIONING - 3 Rounds or For 10 Minutes

50 Foot Bear Walk Forward

50 Foot Bear Walk Backward

50 Foot Gator Walk Forward

50 Foot Gator Walk Backward

50 Foot Crab Walk Forward

50 Foot Crab Walk Backward 


BUILD - You Have a STRICT 15 Minutes to work up to 70% 80% of Your 1RM Front Squat. Once you are there, You will be ADDING WEIGHT for this workout.  


STRENGTH - 15 Minute Time Cap

Round 1

50 Foot Side Straddle Walk With a Band or Hip Circle around the Outside of Your knees

3 Front Squats @ 85% of Your 1RM 

5 Barbell Land Mines (Each Side)

Round 2

50 Foot Side Straddle Walk With a Band or Hip Circle around the Outside of Your knees

1 Front Squat @ 90% of Your 1RM 

5 Barbell Land Mines (Each Side)

Round 3

50 Foot Side Straddle Walk With a Band or Hip Circle around the Outside of Your knees

As Many Front Squats As Possible @ 95% of Your 1RM  or go for PR

5 Barbell Land Mines (Each Side)

*If your Rep @ 90% goes EXTREMELY well, Stop the Set. But ONLY IF you are sure that you can break a PR today.  DO NOT MISS reps! Only go for a PR if you are ABSOLUTELY sure you have it. You will have the opportunity to do this every month for each exercise to keep your percentages as relevant as possible. Again, Don’t Miss Reps. 


WIDOWMAKER - Load the Bar to 65% of Your 1RM BACK Squat and complete as many Reps as possible in one set without re-racking the bar.  Your goal is between 15-20+ Reps. 


STRONGMAN ASSISTANCE FINISHER - 3-4 Rounds For Time

50 Foot Tire Flips @ Moderately Heavy

50 Foot Keg Carry @ Bodyweight or Greater

50 Foot Backwards Sled Drag @ Ridiculously Heavy

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