03.23.19 Work For Today

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"Enjoy the little things, for one day you may look back and realize they were the big things." --Robert Brault

"Only those who risk going too far can possibly find out how far one can go." --T.S. Eliot

SATURDAY, 23MARCH2019 - Work For Today

Wave 2/Week 6/Day 4


EVIL AMY’S CONDITIONING - 3:00 Minutes Work / 1:00 Minute Rest for 3 Rounds

6 Floor Presses

6 Burpee Lateral Jumps

3 Pull-Ups or 10 Rows

4 Push-Presses

5 Back Squats

15 “V” Sit-Ups

…Work 3 minutes then take your rest.  Once that is over, pick back up EXACTLY where you left off. 


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

3 Keg Clean & 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. 


VOLUME: Set a Clock For 10 Minutes and Load the Bar to 80% of your top set from above: 

Perform whatever reps and sets you want just complete as many reps of the two exercises as possible in 10 minutes

Pendlay Rows 

Close Grip Bench Press

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03.22.19 Work For Today

"What we call our destiny is truly our character and that character can be altered. The knowledge that we are responsible for our actions and attitudes does not need to be discouraging, because it also means that we are free to change this destiny. One is not in bondage to the past, which has shaped our feelings, to race, inheritance, background. All this can be altered if we have the courage to examine how it formed us. We can alter the chemistry provided we have the courage to dissect the elements." --Anaïs Nin

FRIDAY, 22MARCH2019 - Work For Today

Wave 2/Week 6/Day 3


STRONGMAN CONDITIONING 

10, 8, 6, 4, 2 Reps of

Pull-Ups or Inverted Rows

Circus Dumbbell Press (TOTAL - Not Each Side)

50 Foot Keg Carry After Every Set


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 75%)

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 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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NEVERsate@Gmail.com                      -dieEMPTY-

03.20.19 Work For Today

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"There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them." --Denis Waitley

WEDNESDAY, 20March2019 - Work For Today

Wave 2/Week 6/Day 2


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

2 “Z” Press - (Aim to break 90% 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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03.18.19 Work For Today

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"Integrity is the antithesis of compromise and the sworn enemy of comfort. It bases its decisions not on how much discomfort we might be able to avoid, but on how much we need to avoid the compromise of comfort." --Craig D. Lounsbrough

MONDAY, 18MARCH2019 - Work For Today

Wave 2/Week 6/Day 1


STRONGMAN CONDITIONING - As many rounds as possible in eight minutes.

Load farmers handles with 65% of your one rep maximum and set a clock.

Take has little or as much rest as needed but complete as many 100 foot farmers walks as possible in eight minutes.


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)

5 Burpee Lateral Jumps

100 Foot Sandbag Carry (Near Bodyweight)

10 Dragon Flags

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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03.16.19 Work For Today

"Somehow we've come to believe that greatness is only for the chosen few, for the superstars. The truth is, greatness is for us all. This is not about lowering expectations; it’s about raising them for every last one of us. Greatness is not in one special place, and it's not in one special person. Greatness is everywhere somebody is trying to find it." --Nike

SATURDAY, 16MARCH2019 - Work For Today

Wave 2/Week 5/Day 4


ABUSIVE AMY’S CONDITIONING - 3 Rounds

5 Burpees 

10 Push-ups or 5 Handstand Push-Ups

20 “V” Sit-ups

30 Squats or Rows With an Empty BB (If Your legs are Destroyed From yesterday)

40 Lunges (20 Each Side) or Sit-Ups if your Legs hate you

50 Jumping Jacks

60 Second RKC Plank


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

6 Chest to Bar Pull-Ups or 12 Inverted Rows

6 Incline Log Bench or Swiss Bar Flat Bench Presses (Aim to break 80%)

8 Toes to Bar

1:00 Minute Jump Rope

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


ASSISTANCE - 4 Rounds

:30 Seconds Dumbbell Squeeze Presses

:30 Seconds Regular Dumbbell Bench Presses

:30 Seconds Push-Ups

:30 Seconds Rest

…Use the same dumbbells, take no rest between exercises

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NEVERsate@Gmail.com                      -dieEMPTY-

03.15.19 Work For Today

"Never say that you can't do something, or that something seems impossible, or that something can't be done, no matter how discouraging or harrowing it may be; human beings are limited only by what we allow ourselves to be limited by: our own minds.  We are each masters of our own reality; when we become self-aware to this: absolutely anything in the world is possible. Master yourself, and become king of the world around you.  Let no odds, chastisement, exile, doubt, fear, or any mental virus prevent you from accomplishing your dreams.  Never be a victim of life; be it’s conqueror." --Mike Norton

FRIDAY, 15MARCH2019 - Work For Today

Wave 2/Week 5/Day 3


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

5 Tire Jumps (Jumps in and Out of the Tire) - Regular Box Jumps if Needed

2 Pause Squats (Aim to break 90%)

100 Foot Single Arm Farmer’s Walk (As Close to Bodyweight as Possible)

Sled Rows From Plank Position (Front or Side)

Single Arm Dumbbell DropSet - 4 Sets, 6 Reps per Set

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


ASSISTANCE - (As Fast as Possible) 5, 4, 3, 2, 3, 4, 5 Reps of 

Tempo Squats @ 50% of Your 1RM (4 Seconds Down, 4 Second Pause, 4 Seconds Up)

Step-Ups (Each Side)

:45 Second Wall Sit (At Parallel, Hands Above Head)


MINDSET CONDITIONING - As Many Rounds As Possible in 7 Minutes

20 Squats

20 Lunges

20 Jumping Lunges

10 Jumping Squats

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03.13.19 Work For Today

"Luck is the last dying wish of those who want to believe that winning can happen by accident...sweat on the other hand is for those who know its a choice." 

WEDNESDAY, 13MARCH2019 - Work For Today

Wave 2/Week 5/Day 2


CONDITIONING - 3 Athlete Relay Races

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

Perform 3 Burpees

Sprint 50 Feet to Keg

100 Foot Keg Carry

Sprint 50 Feet 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

4 Log Clean & Presses (Aim to break 85%) - 1 Clean & Press Away

:20 Seconds Battle Ropes (Sprint)

4 Barbell Crawls

8 Medicine Ball Slams

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


ASSISTANCE FINISHER - (Light-ish…20 Should Be A struggle)

20 Pin Presses From EYE LEVEL 

20 Lying Rear Delt Raises 

300 Foot Crucifix Walk (Holding Plates out to the Sides)

15 Pin Presses From EYE LEVEL 

15 Lying Rear Delt Raises 

200 Foot Crucifix Walk (Holding Plates out to the Sides)

10 Pin Presses From EYE LEVEL 

10 Lying Rear Delt Raises 

100 Foot Crucifix Walk (Holding Plates out to the Sides)

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NEVERsate@Gmail.com                      -dieEMPTY-

03.11.19 Work For Today

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"People say you have to have a lot of passion for what you're doing and it's totally true. And the reason is because it's so hard that if you don't, any rational person would give up. It's really hard. And you have to do it over a sustained period of time. So if you don't love it, if you're not having fun doing it, you don't really love it, you're going to give up. And that's what happens to most people, actually. If you really look at the ones that ended up being "successful" in the eyes of the society and the ones that didn't, oftentimes it's the ones [who] were successful loved what they did, so they could persevere when it got really tough. And the ones that didn't love it quit because they're sane, right? Who would want to put up with this stuff if you don't love it? So it's a lot of hard work and it's a lot of worrying constantly and if you don't love it, you’re going to fail." --Steve Jobs

MONDAY, 11MARCH2019 - Work For Today

Wave 2/Week 5/Day 1


STRONGMAN CONDITIONING - Get as Far up the Ladder as You can in 7 Minutes

1 Burpee Pull-Up

1 Keg Clean & Press or Log Clean

2 Burpee Pull-Ups

2 Keg Clean & Presses or Log Cleans

3 Burpee Pull-Ups

3 Keg Clean & Presses or Log Cleans

…Continue to add reps each round, getting as high as possible in 7 Minutes.


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

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

4 Deadlifts (Aim to break 85%)

6 Kettlebell Snatches (Each Side)

100 Foot Sandbag Carry (Near Bodyweight)

10 Dragon Flags

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

Seal Rows

Sumo Stance Stiff Leg Deadlifts

:30 Seconds Face Pulls Between Rounds

_________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-

03.09.19 Work For Today

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"There is nothing noble in being superior to your fellow men. True nobility lies in being superior to your former self." --Ernest Hemingway

SATURDAY, 09MARCH2019 - Work For Today

Wave 2/Week 4/Day 5


CONDITIONING - At the Top of Every Minute (Inverted Rows if Necessary)

Minute 1: 1 Pull-Up/ 2 Burpees/ 3 Kettlebell Swings/ 4 Jumping Lunges (Each Side)

Minute 2: 2 Pull-Up/ 3 Burpees/ 4 Kettlebell Swings/ 5 Jumping Lunges (Each Side)

Minute 3: 3 Pull-Up/ 4 Burpees/ 5 Kettlebell Swings/ 6 Jumping Lunges (Each Side)

Minute 4: 4 Pull-Up/ 5 Burpees/ 6 Kettlebell Swings/ 7 Jumping Lunges (Each Side)

Minute 5: 5 Pull-Up/ 6 Burpees/ 7 Kettlebell Swings/ 8 Jumping Lunges (Each Side)

Minute 6: 6 Pull-Up/ 7 Burpees/ 8 Kettlebell Swings/ 9 Jumping Lunges (Each Side)

Minute 7: 7 Pull-Up/ 8 Burpees/ 9 Kettlebell Swings/ 10 Jumping Lunges (Each Side)

Minute 8: 8 Pull-Up/ 9 Burpees/ 10 Kettlebell Swings/ 11 Jumping Lunges (Each Side)

…Go until you can’t keep up with the Clock. Start Working back Down the Ladder if Necessary. 


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

50 Foot Gator Walk

Max Effort Krock Rows (Each Side - Weak Side First)

4 Pin Bench Presses (Aim to break 85%)

6 Landmines (Each Side)

:20 Seconds Sledge Hammer Swings

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


ASSISTANCE - 3 Rounds

Max Reps Semi-Supinated Dumbbell Bench Press

Max Reps Plyometric Push-Ups onto Jump Boxes or Stacked Up plates

Max Reps Tricep Overhead Extensions

:60 Seconds Rest and get right back to it. This should Burn. 

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NEVERsate@Gmail.com                      -dieEMPTY-

03.08.19 Work For Today

"Success is the sum of small efforts, repeated day in and day out." --Robert Collier

FRIDAY, 08MARCH2019 - Work For Today

Wave 2/Week 4/Day 5


CONDITIONING - At the Top of Every Minute for 8 Minutes

50 Foot Sandbag Carry

50 Foot Farmer’s Carry

Both at Bodyweight or as Close to it as Possible


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

50 Foot Burpee Broad Jump

3 Sandbag Over Shoulder (Moderately Heavy)

6 Front Squats (Aim to break 80%)

8 Ab Wheel Roll-Outs or Axle Roll-Outs

:20 Seconds Sledge Hammer Swings

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


MINDSET - Load a Bar with 30-40% of Your 1RM Back Squat & Set A Clock

:90 Seconds As Many Squats As Possible - No Reracking the Bar

:60 Seconds Rest

:60 Seconds As Many Squats As Possible - No Reracking the Bar

:30 Seconds Rest 

:30 Seconds As Many Squats As Possible - No Reracking the Bar

…1 Squat Every 3 Seconds is 60 Total Reps.  Try to beat that. 


OPTIONAL ASSISTANCE - 3 Rounds

15 Glute Ham Raises or Rev Hyper or Back Extension

15 Banded Lying leg Curls

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NEVERsate@Gmail.com                      -dieEMPTY-

03.06.19 Work For Today

“I’d Rather be Dead than Average.” - Arnold 

WEDNESDAY, 06MARCH2019 - Work For Today

Wave 2/Week 4/Day 3


CONDITIONING - Team Competition - 15 Minute Time Cap

In teams of 2, you must complete:

50 Pull-Ups or 75 Inverted Rows

80 Push-Ups or 100 If on your knees

100 Sit-Ups

140 Squats

40 Burpees

** Only One Athlete can be working at a Time.  
Your Team score is the combined total of all reps.
The Team Must Complete all Reps of one exercise before moving Onto the next.
Fastest Team Wins.


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

50 Foot Seated Arm Over Arm Sled Drag

50 Foot Back Peddle Sled Drag (Returning the Rope)

2 Split Jerks or “Z” Presses (Aim to break 90%)

6 Hanging Rainbows (Each Side)

3x agility Ladder

20 Double Unders or 1:00 Minute Jump Rope

1x Odd Grip Farmer’s Walk Obstacle Course (Each Hand)

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


MINDSET - REVERSE Sally Dumbbell Strict Presses.  So when they say “Bring Sally DOWN” - You will Press the Dumbbells and Hold them in the Lockout position Until you are told to, “Bring Sally UP”.  At which point you will do the reverse and drop into front rack. 

Go Heavier than is enjoyable. 


STRONGMAN - 3 Rounds of the “Z” Loading Medley

Start Flat on Your Stomach - :60 Second Time Limit

Sprint 50 Feet to Sandbag.  (Very HEAVY) Load Over the Low Bar

Sprint 50 Feet to Keg.  (Regular HEAVY) Load Over the Medium Bar

Sprint 50 Feet to Atlas Stone.  (HEAVY-ish) Load Over the High Bar as many times as possible for the Remainder of the Minute.  Your Score is the Number of Stone loads you complete. 

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NEVERsate@Gmail.com                      -dieEMPTY-

02.04.19 Work For Today

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CONTINUE TO CHECK THIS PAGE FOR WEATHER RELATED GYM HOURS. CURRENT STAUS: NORMAL SCHEDULE

"I want to stand as close to the edge as I can without going over. Out on the edge you see all the kinds of things you can't see from the center." --Kurt Vonnegut

MONDAY, 04MARCH2019 - Work For Today

Wave 2/Week 4/Day 1


CONDITIONING - Get as Far as you Can in 8 Minutes

Once You Grab the Bar You Cannot release it until ALL REPS OF ALL exercises are complete.  

Deadlifts

Bent Over Rows

Power Cleans

Front Squats 

Push-Presses

Back Squats

Split Jerks

Good Mornings

Complete 1 Rep of each Exercises & Release the Bar. Then Do 2 rest all the way through before releasing the Bar. Then 3, 4, 5, 6….


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

3 Tire Flips

8 Sumo Deadlifts (Aim to break 75%)

8 Burpee Lateral Jumps

:30 Seconds Weighted Russian Twists

1x Odd Grip Farmer’s Walk Obstacle Course (Each Hand)

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


MINDSET - At the Top Of Every Minute Until you Hate your life…Then add 2 more Minutes.

Minute 1: 2 Deadlifts @ 50-55% & Hold Plank For the Remainder for the Minute

Minute 2: 4 Deadlifts @ 50-55% & Hold Plank For the Remainder for the Minute

Minute 3: 6 Deadlifts @ 50-55% & Hold Plank For the Remainder for the Minute

…Continue to Add two reps Every minutes.  

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