12 DAYS OF CHRISTMAS WORKOUT WILL TAKE PALCE SATURDAY MORNING….

BE PREPARED…

"On one level, we believe we're capable of great things.  We see ourselves as heroic figures.  But at the fist sign of stress, fatigue, and fear, that diminishing voice creeps in.  our mind begins to work against us.  That tiny voice grows in intensity and volume.  We hesitate.  We begin to doubt our abilities. Now that internal voice is so loud that we can barely make any sense of it.  We second guess ourselves. We believe there is an inherent scarcity with regards to what might be possible.  It is in that moment that the inner war is raging." --Richard Machowicz

FRIDAY, 21DECEMBER2018 - Work For Today

Wave 2/Week 4/Day 3


STRONGMAN CONDITIONING - At the Top of Every Minute 

Minute 1: 2 Circus Dumbbell Clean & Presses

Minute 2: 4 Circus Dumbbell Clean & Presses

Minute 3: 6 Circus Dumbbell Clean & Presses

Minute 4: 8 Circus Dumbbell Clean & Presses

Minute 3: 6 Circus Dumbbell Clean & Presses

Minute 2: 4 Circus Dumbbell Clean & Presses

Minute 1: 2 Circus Dumbbell Clean & Presses


STRENGTH - Squat Focus (Speed & Endurance) 

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

12 Standing Banded Crunches

5 Tire Flips

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

12 Standing Banded Crunches

5 Tire Flips

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

12 Standing Banded Crunches

5 Tire Flips


STRONGMAN - 3 Rounds

150 Foot Sandbag, Hussefeld, Duck Walk, Farmer’s or Keg Carry

150 Foot Sprint

100 Foot Carry with Whatever Implement You Chose

100 Foot Sprint

50 Foot Carry with Whatever Implement You Chose

50 Foot Sprint

Time Stops when you cross the finish line. 

Rest 2 Minutes and beat your time. 

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