“Doing new things invariably means obstacles.  A new new path is, by definition, uncleared.  Only with persistence and time can we cut away debris and remove impediments. only in struggling with he impediments that made others quit can we find ourselves on untrodden territory - only by persistence and resisting can we learn what others were too impatient to be taught.” —Ryan Holiday, The Obstacle is the Way

FRIDAY, 07DECEMBER2018 - Work For Today

Wave 1/Week 2/Day 3


CONDITIONING - As Many Rounds As Possible in 8 Minutes

1 Burpee Box Jump

1 Barbell Step-Up (Front Rack Position - Each Side)

50 Foot Bear Walk or 100 Foot Prowler


STRENGTH - Squat Focus (Power)

Set 1: 5 Keg Over Bar

8 SSB Box Squats @ 65% Of your 1RM

:30 Seconds Hollow Rocks

Set 2: 5 Keg Over Bar

6 SSB Box Squats @ 75% Of your 1RM

:30 Seconds Hollow Rocks

Set 3: 5 Keg Over Bar

As Many SSB Box Squats As Possible @ 85% Of your 1RM (Goal is at least 4)

:30 Seconds Hollow Rocks


ASSISTANCE - 3 Rounds of the Following Giant Set

:30 Seconds Belt Squats (Moderate Weight - DEEP)

12 Barbell Walking Lunges (As Heavy As Possible - Each Side)

8 Hands free SSB Step-Ups (Each Side) (As Heavy As Possible)

100 Foot Prowler

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