02.22.19 Work For Today

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"Guess what? 'Someday' almost never comes around. It gets lost somewhere between the shouda, woulda, couldas of your life. Let go of whatever is holding you back and dare to live - boldly, bravely, and courageously - now. Remember, none of these elements mean you have to be fearless. It's absolutely okay to be afraid! Acknowledge that part of yourself and then push beyond that fear, whatever it may be. I'm not brave...I'm just taking every opportunity to LIVE." --Kendra Thomas

FRIDAY, 22FEBRUARY2019 - Work For Today

Wave 1/Week 2/Day 3


STRONGMAN CONDITIONING - 3 Rounds

50 Foot yoke Walk @ 70% (ish)

Tire Flips For the Remainder of the Minute

Your score is the number of Flips. Make a decision on a number before you walk in the door. 


STRONGMAN GIANT SET - 6 Rounds - Adding Weight Everywhere you are able to

3 Atlas Stone to Shoulder

6 Box Jumps

4 Box Squats (Aim to break 85%)

5 Overhead Side Bends (Each Side)

100 Foot Bear Crawl Sled Drag 

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight Between Rounds. 


ASSISTANCE - At the Top of Every Minute for 10 Minutes

3 Bulgarian Split Squats (Left Side)

3 Bulgarian Split Squats (Left Side)

3 Close Stance Box Squats

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02.20.19 Work For Today

WE ARE CLOSED PEOPLE. BE SAFE & GO FOR A LONG WALK IN THE SNOW!

"Those who don't know how to suffer are the worst off." --Ming-Dao Deng

WEDNESDAY, 20FEBRUARY2019 - Work For Today

Wave 1/Week 2/Day 2


CONDITIONING - 3 Athlete Relay Races - 3 Rounds + Tie Breakers if Needed

At the Command of “Go” the First Athlete is Required to:

Perform 3 Burpees

Sprint 50 Feet to Keg

100 Foot Keg Carry

Sprint Back To Start and Tag Next Athlete. 

*Hold Plank Position anytime one of your teammates is working. You will rest as other teams go. 


STRONGMAN GIANT SET - 4 Rounds - Adding Weight Everywhere you are able to

1-3 Rope Climbs - Don’t be dumb if you are just learning

6 Axle Continental Presses (Aim to break 80%) - 1 Clean & Press Away

50 Foot Arm Over Arm Sled Drag

8 Axe Roll-Outs

20 Double Unders or :60 Seconds Jumping Rope

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight Between Rounds. 


MINDSET - Tabata Z Presses

:20 Seconds Work

:10 Seconds Rest

8 Rounds 

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02.18.19 Work For Today

MONDAY, 18FEBRUARY2019 - Work For Today

Wave 1/Week 2/Day 4


CONDITIONING - For 8 Minutes

ODD MINUTES: Max Reps Pull-Ups and Dips

EVEN MINUTES: Max Reps “V” Sit-Ups/Squat Jumps

*Do pull-ups until you fail then do dips until you fail, then back to pull-ups.  Stay within the time restraints. 


STRONGMAN GIANT SET - 4 Rounds - Adding Weight Everywhere you are able to

3 Sandbag Over Shoulder

8 Deadlifts (Aim to break 75%)

8 Burpee Lateral Jumps

50 Foot Singe Arm Farmer’s Walk - Each Side

6 Glute Ham Raise Halos (Each SIde)

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight Between Rounds. 


ASSISTANCE - 20, 15 10 Reps of

Good Mornings

Barbell Rows

Glutei Ham Raise, Rev Hyper or 45 Degree Back Raise

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02.16.19 Work For Today

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"Struggling and suffering are the essence of a life worth living. If you're not pushing yourself beyond the comfort zone, if you're not demanding more from yourself - expanding and learning as you go - you're choosing a numb existence. You're denying yourself an extraordinary trip." --Dean Karnazes

SATURDAY, 16FEBRUARY2019 - Work For Today

Wave 1/Week 1/Day 4


EVIL AMY’S CONDITIONING - At The Top fo Every Minute for 10 Minutes

10 Kettlebell Swings

5 Burpees

Plank for the remainder for the Minute


STRONGMAN GIANT SET - 4 Rounds - Adding Weight Everywhere you are able to

3 Keg & Presses

6 Pendlay Rows - As close to Bench Press weight as Possible

6 Close Grip Bench Presses - (Aim to break 80%)

50 Foot Gator Walk

25 Foot Single Arm Plank Rows - Each Side

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight Between Rounds. 


ASSISTANCE - As Many Rounds As Possible in 12 Minutes

10 Dumbbell Incline Bench Presses

10 Dips (Bench Dips if Necessary - But add weight if you are able)

10 Skull Crushers

Diamond Push-Ups or Close grip Push-Ups until Failure. 

Rest 2 Minutes and go again. 

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02.15.19 Work For Today

"Quitting is never an option on the road to success. Find the way forward. If you have a positive mindset and are willing to persevere, there is little that is beyond your reach. The attitude of being ready to work even in the face of challenges and despite odds is what will make all the difference in your life." --Roopleen

FRIDAY, 15FEBRUARY2019 - Work For Today

Wave 1/Week 1/Day 3


CONDITIONING - 10, 8, 6, 4, 2 in 8 Minutes if Possible. Stop at 8:00 If you don’t make it.

Burpee Pull-Ups

Single Arm Kettlebell Snatches (Each Side)

Knees To Elbows


STRONGMAN GIANT SET - 4 Rounds - Adding Weight Everywhere you are able to

3 Tire Flip Burpee Box Jumps

12 Pin Squats - DeadStop in Hole - (Aim to break 70%)

Immediate 6 Weighted Squats Jumps (Medicine Ball, Plate, KB, DB)

50 Foot PVC Overhead Lunges

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight Between Rounds. 


ASSISTANCE - (Manipulate weight accordingly)

:30 Seconds Front Box Squats With Deadlift Stance

:30 Seconds Barbell Step- Ups

:30 Seconds Good Mornings

- Use the Same Bar for all 3, Keep it light.  You wan it to burn. 

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02.13.19 Work For Today

"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

WEDNESDAY, 13FEBRUARY2019 - Work For Today

Wave 1/Week 1/Day 2


STRONGMAN CONDITIONING - 4 Rounds

:30 Seconds Pull-Ups or Inverted Rows

:30 Seconds Gator Walk, Bear Walk or Crab Walk

:30 Seconds Squat Jumps

:30 Seconds Rest


STRENGTH - 5 Rounds - Adding Weight Everywhere you are able to

50 Foot Arm Over Arm Sled Drag

50 Foot Back Peddle Sled Drag

3 Log Clean & Presses (Clean Every Rep) - (Aim to break 85% at Some point)

3 Atlas Stone to Shoulder (Near Bodyweight)

5 Hanging Rainbows (Each Side)

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight. 


ASSISTANCE - 10, 8, 6, 8, 10 Reps of (Manipulate weight accordingly)

Close Grip Pin Presses (Just Above your Eyes) - HEAVY

Dumbbell Lateral Raises - Moderate

100 Foot Single Arm DB Waiter’s Walk (Each SIde)

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02.11.19 Work For Today

Athletes: Continue to check this page to make sure the gym is still open. I will make a decision by 2:00pm But freezing rain and ice doesn’t look promising. Morning class is a GO so Far.

Except in a very few matches, usually with world-class performers, there is a point in every match (and in some cases it's right at the beginning) when the loser decides he's going to lose. And after that, everything he does will be aimed at providing an explanation of why he will have lost. He may throw himself at the ball (so he will be able to say he's done his best against a superior opponent). He may dispute calls (so he will be able to say he's been robbed). He may swear at himself and throw his racket (so he can say it was apparent all along he wasn't in top form). His energies go not into winning but into producing an explanation, an excuse, a justification for losing."--C. Terry Warner

MONDAY, 11FEBRUARY2019 - Work For Today

Wave 1/Week 1/Day 1


STRONGMAN CONDITIONING - As Many Rounds As Possible in 7:00 Minutes - This is a Sprint

5 Clusters (Thrusters with a Clean) - Clean Each Rep 

5 Walking Lunges with the Barbell in Front Rack Position

5 Burpee Box Jumps 


STRENGTH - 5 Rounds - Adding Weight Everywhere you are able to

3 Circus Dumbbell Cleans Each Side - (Clean ONLY) - 2 Hands on DB

5 Deadlifts (Aim to break 80-85% during one of your top Sets - go heavier if you can)

100 Foot Sandbag Carry (Near Bodyweight)

10 Banded “V” Sit-Ups

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight. 


ASSISTANCE - 20, 15, 10 Reps of

Rack Puils (Just Below the Knee) - HEAVY

T-Bar or Corner Barbell Rows - Heavy

Glute Ham Raises or Reverse Hyper

:30 Seconds Face Pulls Between Rounds

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NEVERsate@Gmail.com                      -dieEMPTY

02.09.19 Work For Today

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"Joy, like sweat, is usually a byproduct of your activity, not your aim. - Remember what comes first.  A focus on happiness will not lead to excellence. A focus on excellence will, over time lead to happiness. The pursuit of excellence leads to growth, mastery, and achievement.  None of these are sufficient for happiness, yet all of these are necessary." --Eric Greitens, Resilience

SATURDAY, 09FEBRUARY2019 - Work For Today

Last Day of the Program! We Start New Monday, Don’t leave Any PRs out there! 


ANGRY AMY’S CONDITIONING - Deck of Card Workout

Complete the number of reps corresponding with the number on the Card. 

Face Cards = 10 Reps

Aces = 11


HEARTS: Sprawl Sumo Deadlift High-Pulls

SPADES: Hollow Rocks x2 (8 = 16 Reps)

DIAMONDS: Floor Presses

CLUBS: Plates Touches


STRONGMAN - OPEN GYM Until 11:30 People! Find some RPs and Have some fun! 

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NEVERsate@Gmail.com            -dieEMPTY- 

02.08.19 Work For Today

"Until one is committed, there is hesitancy, the chance to draw back, always ineffectiveness. Concerning all acts of initiative (and creation), there is one elementary truth that ignorance of which kills countless ideas and splendid plans: that the moment one definitely commits oneself, then Providence moves too. All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision, raising in one's favor all manner of unforeseen incidents and meetings and material assistance, which no man could have dreamed would have come his way. Whatever you can do, or dream you can do, begin it. Boldness has genius, power, and magic in it. Begin it now." --William Hutchison Murray*

FRIDAY, 08FEBRUARY2019 - Work For Today
Wave 4/Week 11/Day 5


CONDITIONING - 20 , 15 10 Reps of

Light Front Squats (Clean the Bar to Front Rack Position) - It will be light

Burpee Lateral Jumps


TESTING - Any Strongman Movement you want, or Strength movement that you may have missed in the past two weeks! 

Between Attempts, Complete:

:30 Seconds Hollow Rocks

12 Glute Ham Raises/Rev Hyper/45 Degree Back Raise (Your Choice)


or If you Don't want/have anything to PR in But Still want A Hard Challenge:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of

Dumbbell ManMakers (Heavier Than you want to)

Burpee Pull-Ups

Advanced Individuals, Do this with a Weight Vest or Weighted Backpack. 

If Done at the right Weight and speed, this will be one of the hardest Challenges you Have done. 

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NEVERsate@Gmail.com            -dieEMPTY- 

02.06.19 Work For Today

"There are two kinds of people. One kind, you can just tell by looking at them at what point they congealed into their final selves. It might be a very nice self, but you know you can expect no more suprises from it. Whereas, the other kind keep moving, changing... They are fluid. They keep moving forward and making new trysts with life, and the motion of it keeps them young. In my opinion, they are the only people who are still alive. You must be constantly on your guard against congealing." --Gail Godwin

WEDNESDAY, 06FEBRUARY2019 - Work For Today
Wave 4/Week 11/Day 3


STRONGMAN CONDITIONING - At the Top of Every Minute For 10 Minutes

100 Foot Keg Carry (Keg @ Bodyweight or contest weights)


STRENGTH - PR TESTING

Choose whichever Bench Variation Means the most to you (or one you think you can PR in) and start working your way up.

Some Variations to Consider:

Close Grip

Pause

Floor Press

Swiss

Bamboo

Axle

Banded

Log

Incline

etc...

Use these Jumps: (Skip any that you feel you need to)

3 Reps @ 50% of Your 1RM

3 Reps @ 62% of Your 1RM

3 Reps @ 75% of Your 1RM

2 Reps @ 80% of Your 1RM

1 Rep @ 90% of Your 1RM

1 Rep @ 95% of Your 1RM

1 Rep @ 102% of Your 1RM

BONUS: 1 Rep @ 104% of Your 1RM Only go for this if your 102% went very smoothly. 


Between Your Attempts, Complete:

5 Pendlay Rows (As Heavy As Possible)

8 Windshield Wipers (Each Side)

100 Foot Prowler Sprint (Low Handles then High Handles)


ASSISTANCE - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of 

Bench Press

Close Grip Push-Ups

Paused Seated Face Pulls

____________________________________________________

NEVERsate@Gmail.com            -dieEMPTY-


02.04.18 Work For Today

"Good is the enemy of great. And that is one of the key reasons why we have so little that becomes great. We don't have great schools, principally because we have good schools. We don't have great government, principally because we have good government. Few people attain great lives, in large part because it is just so easy to settle for a good life." --James C. Collins, Good to Great

MONDAY, 04FEBRUARY2019 - Work For Today
Wave 4/Week 11/Day 1


CONDITIONING - 3 Rounds, As Fast As possible

100 Foot Bear Walk

100 Foot Gator Walk

100 Foot Crab Walk

100 Foot Burpees Broad Jumps


STRENGTH  - PR TESTING

Choose whichever Squat Variation Means the most to you (or one you think you can PR in) and start working your way up.

Some Variations to Consider:

Front

Pause

Box

SSB

Duffalo

Spider

High Bar

Yoke Squat

Steinborn

etc...

Use these Jumps: (Optional)

3 Reps @ 50% of Your 1RM

3 Reps @ 62% of Your 1RM

3 Reps @ 75% of Your 1RM

2 Reps @ 80% of Your 1RM

1 Rep @ 90% of Your 1RM

1 Rep @ 95% of Your 1RM

1 Rep @ 102% of Your 1RM

BONUS: 1 Rep @ 104% of Your 1RM Only go for this if your 102% went very smoothly. 

Between Your Attempts, Complete:

1:00 Minute Weighted Plank

:30 Seconds Kettlebell Swings



MINDSET - At the Top of Every Minute 

Minute 1: 2 Squats

Minute 2: 4 Squats

Minute 3: 6 Squats

Continue to add 2 Reps Every minute until you are no longer able tot keep up with the clock.

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02.02.19 Work For Today



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"We may place blame, give reasons, and even have excuses; but in the end, it is an act of cowardice to not follow your dreams." --Steve Maraboli

SATURDAY, 02FEBRUARY2019 - Work For Today
Wave 4/Week 10/Day 5



EVIL AMY’S TEAM CONDITIONING - 3 Rounds as Fast as Possible

5 Burpees

10 Push-Ups

20 Crunches or “V” SIt-Ups

30 Squats

40 Lunges (20 Each Side)

50 Jumping Jacks

:60 Second Wall Sit



TESTING - OPEN GYM 

Monday will be Squat PR’s, Wednesday will be Bench PR’s. Other than that, knock yourselves out people! Hit some big numbers to start the first program of 2019 right! 

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