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"Ours is not an age that wants heroes. Ours is an age of envy, in which laziness and self-involvement are the rule.  Anyone who tries to shine, who dares to stand above the crowd, is dragged back down by his lackluster and self-appointed 'peers'.  

We need a great rebirth of the heroic in our world.  Every sector of human society, wherever that may be on the planet, seems to be slipping into an UNCONSCIOUS chaos.  Only the CONSCIOUS, exerting all its might, will be able to stop this slide toward oblivion.  Only a massive rebirth of courage in both men and women will rescue our world."  --Robert Moore

MONDAY, 08JULY2019 - Work For Today

Wave 3/Week 9/Day 1


CONDITIONING - In teams of 3 - Decide on A Sandbag Weight

Then for 8 Minutes, your Team will complete as many 50 Foot Sandbag Carries  as possible.

Any order You want, Rest as Much as Needed

But Keep track of the number of Passes your team makes. 

Team with the Most Carries wins


STRENGTH GIANT SET - Squat Focus (Power)

Set 1: 3 Tire Flip Box Jumps

8 Box Squats or Front Squats @ 60% Of your 1RM

15 “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: 3 Tire Flip Box Jumps

6 Box Squats or Front Squats @ 70% Of your 1RM

15 “V” Sit-Ups

3 Stone Loads Or Stone to Shoulder

:30 Seconds Kettlebell Swings

Rest 90 Seconds


Set 3: 3 Tire Flip Box Jumps

As Many Box Squats or Front Squats As Possible @ 80% Of your 1RM (Goal is at least 4)

15 “V” Sit-Ups

3 Stone Loads Or Stone to Shoulder

:30 Seconds Kettlebell Swings


TECHNIQUE GIANT SET - 5 Rounds of the Following Giant Set

8 Glute Ham Raises or Reverse Hyper or 45 Degree Back Raise

2-3 Competition Deadlifts @ 80% of Your 1RM

:60 seconds rest between rounds.

Work on your form, set up and technique.


ASSISTANCE FINISHER - 4 Rounds (8 Total Minutes)

:30 Seconds Sumo Deadlifts (Use same weight throughout)

:30 Seconds Snatch Grip Deadlifts

:30 Seconds Conventional Deadlift

:30 Seconds Rest or Lying Banded Leg Curls

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