NO 6:15 WORKOUT TOMORROW. The CHRISTMAS PARTY will start as soon as the 5pm Class finishes up!

"Joy, like sweat, is usually a byproduct of your activity, not your aim. - Remember what comes first.  A focus on happiness will not lead to excellence. A focus on excellence will, over time lead to happiness. The pursuit of excellence leads to growth, mastery, and achievement.  None of these are sufficient for happiness, yet all of these are necessary." --Eric Greitens, Resilience

FRIDAY, 14DECEMBER2018 - Work For Today

Wave 1/Week 3/Day 3


STRENGTH - Squat Focus (Hypertrophy) 

Set 1:10 Squats @ 60% Of your 1RM

Immediate 10 Medicine Ball Squat Jumps (No rest from Squats)

8 Landmines (Each Side)

Set 2: 8 Squats @ 70% Of your 1RM

10 Medicine Ball Squat Jumps (No rest from Squats)

8 Landmines (Each Side)

Set 3: As Many Squats As Possible @ 80% Of your 1RM (Goal is at least 6)

10 Medicine Ball Squat Jumps (No rest from Squats)

8 Landmines (Each Side)


ASSISTANCE - 10, 8, 6, 4 Reps of 

Bulgarian Split Squats (Each Side)

Dumbbell Walking Lunges (Each Side)

No Rest


VOLUME/MINDSET - Load a Bar to 75% of your 1RM Front Squat and Set a Clock

You have 7 Minutes to do as many reps as you possibly can. 

…But every time you drop the bar or re-rack it, you owe a 4 Burpee Buy in. 

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