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"When [what you are deeply passionate about, what you can become best in the world at and what drives your economic engine] come together, not only does your work move toward greatness, but so does your life. For, in the end, it is impossible to have a great life unless it is a meaningful life.  And it is very difficult to have a meaningful life without meaningful work.  Perhaps, then, you might gain that rare tranquility that comes from knowing that you've had a hand in creating something of intrinsic excellence that makes a contribution.  Indeed, you might even gain that deepest of all satisfactions: knowing that your short time here on this earth has been well spent, and that it mattered." --James C. Collins

MONDAY, 10DECEMBER2018 - Work For Today

Wave 1/Week 3/Day 1


CONDITIONING - For 6 Minutes

:30 Seconds Directional Sprints

:30 Seconds Rest

***If the Coach says, "Forward", Sprint Forward.  If they say "Back", Back Peddle.  If they say "Left" or "Right" that shuffle that direction sideways.  If They say "Drop", Touch your chest to the floor and get right back up. 


STRENGTH - Deadlift Focus (Power)

Set 1: 8 Tire Fips

8 Pause Deadlifts @ 65% Of your 1RM (Pause 2” Off Ground)

15 “V” Sit-Ups

Rest 90 Seconds and get right back to your Deadlifts 

Set 2: 6 Tire Fips

6 Pause Deadlifts @ 75% Of your 1RM

15 “V” Sit-Ups

:90 Seconds Rest

Set 3: 4 Tire Fips

As Many Pause Deadlifts As Possible @ 85% Of your 1RM (Goal is at least 4)

15 “V” Sit-Ups

:90 Seconds Rest


STRONGMAN - 10 Rounds

At the Top of Every Minute, Complete a 50 Foot Yoke Walk @ 80% of your 1RM


ASSISTANCE FINISHER - 5 Rounds (10 Total Minutes)

:30 Seconds Max Front Squats @ 40% of Your 1RM

:30 Seconds Stiff Leg Deadlifts (Same weight as Front Squat)

:30 Seconds Deadlift Rows  (Same weight as Front Squat)

:30 Seconds Rest

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