"The warrior understands the importance of discipline and understand fully that the highest, most valuable form of discipline is self-discipline.  It is the only path that leads to mastery of any type.  Discipline is not a gift you get at birth, it's not in your genes.  It is simply doing something and sticking to it, even if you have to take it second by second." --Richard Machowicz

FRIDAY, 28DECEMBER2018 - Work For Today

Wave 2/Week 5/Day 2


CONDITIONING - 3 Athlete Relay Races - 12 Minutes.

100 Foot Prowler Sprint 

100 Foot Keg Carry

100 Foot Bear Walk

100 Foot Sandbag Carry

One Athlete per implement. (You will rotate Each Round). 

Keg Can leave when prowler gets back. Bear can walk once the keg gets back, etc. 

The outcome will greatly vary depending on who is working with which implement. 


STRENGTH - Overhead Focus (Hypertrophy) 

Set 1: 8 Wide Grip Pull-Ups (Weighted if possible)

8 Circus Dumbbell or Log Presses @ 65% Of your 1RM

6 Plate Halos (Each Side)

50 Foot Single Arm Waiter’s Walk (Each Side) Your choice of Implement

Set 2: 6 Wide Grip Pull-Ups (Weighted if possible)

6 Circus Dumbbell or Log Presses @ 75% Of your 1RM

6 Plate Halos (Each Side)

50 Foot Single Arm Waiter’s Walk (Each Side) Your choice of Implement

Set 3: 4 Wide Grip Pull-Ups (Weighted if possible)

As Many Circus Dumbbell or Log Presses As Possible @ 85% Of your 1RM (Goal is at least 4)

6 Plate Halos (Each Side)

50 Foot Single Arm Waiter’s Walk (Each Side) Your choice of Implement


WIDOWMAKER: Single Max Rep Set (20+) With the Earthquake Bar. 


ASSISTANCE - 4 Rounds of the Following Giant Set

8 Dumbbell “Z” Presses

8 Dumbbell Lateral Raises

20 Seated Banded Face Pulls


On Your Last Round, Finish The Giant set with an extra Max Rep Set of Bench Dips. 

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