04.24.19 Work For Today

WE ARE RECORDING THE NEW SHIRT VIDEO THIS DAY, SO PLEASE WEAR A NEVERSATE SHIRT IF YOU HAVE ONE! THANKS SO MUCH EVERYONE!

WE ARE RECORDING THE NEW SHIRT VIDEO THIS DAY, SO PLEASE WEAR A NEVERSATE SHIRT IF YOU HAVE ONE! THANKS SO MUCH EVERYONE!

"A big problem that a lot of general fitness trainees have is that they're like grass. Now, grass is wonderful; it bends and sways and never breaks. It can survive a tornado very well. 

The oak tree on the other hand, doesn't do so well, because it looks at a tornado and says, 'Bring it!' Sometimes the oak tree survives and sometimes the tornado breaks it in half. Athletes are like oak tress. They don't bend. They either rise to the occasion or they break." --Dan John

MONDAY, 24APRIL2019 - Work For Today

Wave 3/Week 12/Day 1

CHOSE YOUR OWN ADVENTURE WORKOUT - Pick one exercise from each group and get started on the every minute on the minute pattern.  Next week is testing, so don't beat yourselves up too much, but we will be recording for the beDANGEROUS video, so be as prepared for that as you would like!


EVENT # 1 - Carry Stuff

Farmer’s handles

Sandbags

Hussefeld 

Kegs

Duck walk

People


EVENT # 2 - Drag/Push Stuff

Prowler

Sled drags

Arm over arm sled drags

Truck pulls

Back pedal sled drag


Event # 3 - Load Stuff

Atlas stones

Kegs

Sandbags

Stoned to shoulder

EVENT # 4 - Random Stuff

Tire flips

Yoke Walk

Sandbag or keg throws

Barn and Backs

Sledgehammers

Agility ladders

Bodyweight stuff


You will be spending 10 minutes at each station performing EMOM Rounds. Then you will have approximately 3 to 4 minutes in between to make some decisions about your life choices and which weights to use.

We will go as a group, but at the top of every minute for 10 minutes at each station, you will perform an appropriate amount of reps for the amount of weight that you are using.

So if you are using a very heavy sandbag, thing you will only be traveling 50 foot every minute. If you use a very light sandbag, then you will have to choose how far you will travel each minute.

This workout will have much more of an “Open Gym” but on the clock type of feel. The remainder of the workouts this week will feel the same way, as we are deluding and preparing for testing week next week. 


So get your heads right and your bodies ready. This is going to be fun.

04.20.19 Work For Today

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GYM CLOSED MONDAY! In observance of Easter and Start of Dealod. Rest people, you will need it!

"According to decades of research, there are two fundamental mindsets that determine how people respond to struggle, setbacks and failure. In one mindset, you're likely to get discouraged and give up on your goal. In the other, you tend to embrace the struggle, learn from the setbacks and keep moving forward - you persevere."

"Permanence, perseverance and persistence in spite of all obstacles, discouragements and impossibilities: It is this, that in all things distinguishes the strong soul from the weak." --Thomas Carlyle

SATURDAY, 20APRIL2019 - Work For Today

Wave 2/Week 11/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

2 Incline Log Bench or Swiss Bar Flat Bench Presses (Aim to break 90%)

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. 


SPEED - At the Top of Every Minute for 10 Minutes, Complete 

3 Overhead Presses (Implement of your Choice) @ 55% of your 1RM 

12 Hollow Rocks


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

_________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-


04.19.19 Work For Today

"Don't ever, ever, believe anyone who tells you that you can just get by, by doing the easiest thing possible. Because there's always somebody behind you who really wants to do what you're doing. And they're going to work harder than you if you're not working hard." --Maria Bartiromo

FRIDAY, 19APRIL2019 - Work For Today

Wave 2/Week 11/Day 3

BABY REVEAL CONDITIONING - 3 Rounds in Teams of 3-4

50 Foot Sprint

5 Push-Ups

50 Foot Sprint Back

100 Foot Sandbag Carry & Load

100 Foot Burpee Broad Jumps

Relay Race Style


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

5 Pause Squats (Aim to break 85%) or 50 Foot Yoke for PR

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 - In Front Of A Clock

As Many Bulgarian Split Squats As Possible in 2 Minutes (Switch as often as Needed)

As Many Banded Lying Leg Curls As Possible in 2 Minutes

As Many Bulgarian Split Squats As Possible in :90 Seconds (Switch as often as Needed)

As Many Banded Lying Leg Curls As Possible in :90 Seconds

As Many Bulgarian Split Squats As Possible in 1 Minute (Switch as often as Needed)

As Many Banded Lying Leg Curls As Possible in 1 Minute


MINDSET - Barn & Back

Sandbag or Keg @ Heavier than your Bodyweight - 1 Round… Make it worth it. 

_________________________________________________________________

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04.17.19 Work For Today

"To be a champion, I think you have to see the big picture. It's not about winning and losing; it's about every day hard work and about thriving on a challenge. It's about embracing the pain that you'll experience at the end of a race and not being afraid. I think people think too hard and get afraid of a certain challenge." --Summer Sanders

WEDNESDAY, 17APRIL2019 - Work For Today

Wave 2/Week 11/Day 2


CONDITIONING - For 8 Minutes

Odd Minutes: Max Reps Burpee Bar Touches

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


STRONGMAN GIANT SET - 5 Rounds - Adding Weight Everywhere you are able to

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

1 Cluster = Clean + Thruster - Work up as heavy as possible. (I know you are beat up)

: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)

200 Meter Sprint

15 Pin Presses From EYE LEVEL 

15 Lying Rear Delt Raises 

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

200 Meter Sprint

10 Pin Presses From EYE LEVEL 

10 Lying Rear Delt Raises 

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

200 Meter Sprint

_________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-

04.15.19 Work For Today

THANKS FOR THE HELP YOKE SQUAD!

THANKS FOR THE HELP YOKE SQUAD!

"Is security a Utopian goal or is it another word for rut?...Where would the world be if all men sought security and had not taken risks or gambled with their lives on the chance that, if they won, life would be different and richer?...We shall let the reader answer this question for himself: Who is the happiest man, he who has braved the storm of life and lived, or he who stayed on the shore and merely existed?" -Hunter S. Thompson

MONDAY, 15APRIL2019 - Work For Today

Wave 2/Week 11/Day 1


CONDITIONING - As Many Rounds As Possible in 10 Minutes

Partner A: 

3 Burpees

4 Push-Ups

5 Star Jumps

Partner B: 120 Foot Bear Walk

...Vacillate positions. If you get done before your partner, you get to rest.  If you don't, then No rest for you. 


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

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

2 Deadlifts (Aim to break 90%) or A single & PR if you KNOW it is there!

5 Glute Ham Raise Halos (Each Side)

50 Foot Zercher Yoke Carry 

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 or T-Bar Rows

Sandbag Squats

:30 Seconds Face Pulls Between Rounds

_________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-

04.12.19 Work For Today

GYM CLOSED SATURDAY! EVERYONE WILL BE AT THE COMP IN PA!

COME SUPPORT THE TEAM

"The spirit, the will to win, and the will to excel are the things that endure. These qualities are so much more important than the events that occur." -Vince Lombardi

FRIDAY, 12APRIL2019 - Work For Today

Wave 2/Week 10/Day 5


CONDITIONING - At the Top of Every Minute for 8 Minutes

50 Foot Sandbag, Keg, Hussefeld, Carry - Your choice but Make it Heavy.  It will help later. 

50 Burpee Broad Jumps


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

3 Sandbag Over Shoulder (Moderately Heavy)

3 Front Squats (Aim to break 85%)

8 Ab Wheel Roll-Outs or Axle Roll-Outs

:20 Seconds Medicine ball slams

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

_________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-


04.10.19 Work for Today

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"Fear Keeps you sane and keeps you going, hopefully making the right choices along the way. But at the same time, fear, or hesitation makes your worst fears come true. I've got to make up my mind, if I'm going to do something, there's no fear. You gotta do it. If you're not going to do it, don't try it. Don't go for it halfway." -Travis Pastrana

WEDNESDAY, 10MARCH2019 - Work For Today

Wave 2/Week 9/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

100 Yard Farmer’s Walk Sled Drag (To Barn OR Back…Not both)

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

6 windshield wipers (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 - 1 Max Rep Set

Earthquake Bar ~ 65%…As Many Reps as Possible.

_________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-


04.08.19 Work For Today

"Action may not always bring happiness, but there is no happiness without action. Many a false step was made by standing still." - Benjamin Disraeli

MONDAY, 07APRIL2019 - Work For Today

Wave 2/Week 9/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

4 Sumo Deadlifts (Aim to break 85%)

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.  

_________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-

04.06.19 Work For Today

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Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence and determination alone are omnipotent. -Calvin Coolidge

SATURDAY, 06APRIL2019 - Work For Today

Wave 2/Week 8/Day 4


EVIL AMY’S CONDITIONING - At the top of every minute for as long as you can keep up with the clock.

5 Burpees

5 Squats

5 Push ups

15 Mountain climbers

15 Jumping jacks


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

8 Single Arm Dumbbell Rows (Each Side)

2 Bench Presses (Aim to break 90%)

8 Windshield Wipers (Each Side)

1:00 Minute Kettlebell Swings (Go Heavy to work Your Grip)

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


ASSISTANCE - Bench press Add/Drop Set

Start with the bar.  Perform 10 reps

Add 10 - 20lbs. Perform 10 Reps

Add 10 - 20lbs. Perform 10 Reps

Add 10 - 20lbs. Perform 10 Reps

….Continue to add weight each round until you are no longer able to.

Then work your way back down the ladder using the same weight jumps

_________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-

04.05.19 Work For Today

"Do not pray for easy lives. Pray to be stronger men. Do not pray for tasks equal to your strengths. Pray for strength equal to your tasks. Then the doing of your work shall be no miracle, but you shall be the miracle." --Phillips Brooks

FRIDAY, 05APRIL2019 - Work For Today

Wave 2/Week 8/Day 3


CONDITIONING - At the Top of Every minute For 10 minutes

100 Foot Keg, Hussefeld Stone, Farmer’s, Sandbag, Person…Your Choice…Carry Something 


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

3 Box Jumps (High)

6 Squats (Aim to break 80%)

Immediate 100 Foot Prowler Sprint (High Handles for Entirety)

4 Atlas Stone Loads to Platform

1:00 Minute Weighted Plank

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


ASSISTANCE - 12 Minutes

Minute 1: As Many Front Squats As Possible @ 70% of Your 1RM 

Minute 2: Kettlebell Goblet Squats

Minute 3: Walking Lunges

Minute 4: Rest

Minute 5: As Many Front Squats As Possible @ 60% of Your 1RM

Minute 6: Kettlebell Goblet Squats

Minute 7: Walking Lunges

Minute 8: Rest

Minute 10: As Many Front Squats As Possible @ 50% of Your 1RM

Minute 11: Kettlebell Goblet Squats

Minute 12: Walking Lunges

_________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-

04.03.19 Work For Today

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"Don't fear big.  Fear mediocrity.  Fear waste. Fear the lack of living to your fullest.  When we fear Big, we either consciously or unconsciously work against it.  We either run toward lesser outcomes and opportunities or we simply run away from the big ones. If courage isn't the absence of fear, but moving past it, then thinking big isn't the absence of doubts, but moving past them. Only living big will let you experience your true life and work potential." --Gary Keller, The One Thing

WEDNESDAY, 03APRIL2019 - Work For Today

Wave 2/Week 8/Day 2


CONDITIONING - 10, 8, 6 Reps of: 

Bodyweight ManMakers

Dumbbell or Kettlebell Thrusters

200 Meter Sprit After each Round


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

8 Random Grip Pull-Ups or Chin-Ups

6 Circus Dumbbell Clean & Presses or Viking Presses (Aim to break 80%) - Odd Rounds Left - Even Rounds Right

:15 Second Battle Rope (SPRINT)

4 Log Cleans (Clean Only - As Heavy As Possible) - Each Rep From Floor not Lap

25 Double Unders or :60 Seconds Jump Rope

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 Pull-Ups (5 Inverted Rows if Necessary)

6 Dips (10 Bench Dips if Necessary)

Hollow Rocks for the Remainder of the Minute


FINISHER - For 5 Minutes.

Bottom’s Up Kettlebell Walks. (Singe Arm)

Switch Arms as Often as Needed.

Do not rest between transitioning arms. 

Choose the correct weight and this will make you unhappy. 

_________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-

04.01.19 Work For Today

"If the people knew how hard I had to work to gain my mastery, it wouldn't seem wonderful at all." --Michelangelo

MONDAY, 01APRIL2019 - Work For Today

Wave 2/Week 8/Day 1


CONDITIONING - Get as Far As You Can in 8 Minutes - Inverted Rows if Necessary

1 Pull-Up / 2 Burpees / 3 Push-Ups / 4 Jumping Squats / 5 Kettlebell Swings

2 Pull-Ups / 3 Burpees / 4 Push-Ups / 5 Jumping Squats / 6 Kettlebell Swings

3 Pull-Ups / 4 Burpees / 5 Push-Ups / 6 Jumping Squats / 7 Kettlebell Swings

…Continue to add 1 Rep each Round.  Get as Far as You can in 8 Minutes. Your Score is the Total number of COMPLETED rounds.


STRONGMAN GIANT SET - 5 Rounds - Adding Weight Everywhere you are able to

8 Power Stairs (Just Set up one Step. Place implement up, step back down. Do this 8x)

2 Pause Deadlifts (Aim to break 90%)

4 Burpee Lateral Jumps 

2 - 50 Feet Sandbag Carry and Load

:30 Seconds Hanging “L” Sit Holds

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 10 Minutes

8 Stiff Leg Deadlifts (With Pause in Bottom)

8 Single Arm T-Bar or Dumbbell Rows (Each Side)

8 Lying Rear Delt Dumbbell Raises

:30 Seconds Banded Lying Leg Curls

_________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-