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"Most humans, in varying degrees, are already dead. In one way or another they have lost their dreams, their ambitions, their desire for a better life. They have surrendered their fight for self-esteem and they have compromised their great potential. They have settled for a life of mediocrity, days of despair and nights of tears. They are no more than living deaths confined to cemeteries of their choice. Yet they need not remain in that state. They can be resurrected from their sorry condition. They can each perform the greatest miracle in the world. They can each come back from the dead..." --Og Mansion

MONDAY, 17JUNE2019 - Work For Today

Wave 2/Week 6/Day 1


CONDITIONING - For 8 Minutes

Odd Minutes: Max Reps Burpee Broad Jumps

Even Minutes: Max Reps DB/BB or PVC Walking Lunges


STRENGTH GIANT SET - Squat Focus (Power)

Set 1: 8 Explosive Good Mornings (With a Band)

12 Squats or Front Squats @ 55% Of your 1RM

25 “V” Sit-Ups

3 Stone Loads Or Stone to Shoulder

:30 Seconds Kettlebell Swings

Rest 90 Seconds and get right back to your Squats 


Set 2: 8 Explosive Good Mornings (With a Band)

9 Squats or Front Squats @ 65% Of your 1RM

25 “V” Sit-Ups

3 Stone Loads Or Stone to Shoulder

:30 Seconds Kettlebell Swings

Rest 90 Seconds


Set 3: 8 Explosive Good Mornings (With a Band)

As Many Squats or Front Squats As Possible @ 75% Of your 1RM (Goal is at least 7)

25 “V” Sit-Ups

3 Stone Loads Or Stone to Shoulder

:30 Seconds Kettlebell Swings


TECHNIQUE GIANT SET - 5 Rounds of the Following Giant Set

5 Glute Ham Raises or Other Leg Curl (As Heavy As Possible)

4 Competition Deadlifts @ 75% of Your 1RM

25 “V” Sit-Ups

:60 seconds rest between rounds.

Work on your form, set up and technique.


ASSISTANCE FINISHER - 4 Rounds (8 Total Minutes)

:30 Seconds Sumo Deadlifts (Moderate Weight)

:30 Seconds Snatch Grip Deadlifts

:30 Seconds Conventional Deadlift

:30 Seconds Rest or Lying Banded Leg Curls

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