Month: July 2016

“Knowledge is not power. The implementation of knowledge is power.” Strength: Squat Cleans, 75%, 1 Rep Every 30 seconds, 10 reps total Grind: 2RFT 15

Deck of Cards Thrusters Squat Jumps WJR x2 Plank Jacks Joker: 5 There Backs 30 Minutes on the clock Bday/Anniversary Shoutouts: Box News: None Blog

“The more reasons you have for achieving your goal, the more determined you will become.”  40 Min On the Clock: 3 Rounds of: 20 Weighted

“Kindness in words creates confidence. Kindness in thinking creates profoundness. Kindness in giving creates love.” Strength: Back Squat, 3×3, Find 3RM, Every 2:30 Coaches: please

“Excellence is the consequence of thousands of hours of purposeful practice.” Strength: AMAP Rounds of this Complex without dropping the bar, 3 sets total, Up

“Don’t complain about your situation when your actions and decisions got you where you are today.” Strength: Deadlift, 4 Min EMOM, 6 Reps, 70% Coaches

“If you wanna fly, you got to give up the sh*t that weighs you down” Strength: Front Squat, 3×3, Find 3RM, Every 2:30 Grind Interval:

Bootcamp TRX Row KB Press Wall Sit Slam Ball Granny Toss Sled Push/Pull Sand Bag Carry Tire Flip 30:25 40:20 x2 20:20 x 2 Bday/Anniversary

“It’s only a waste of time if you fail to take the positive from it.” Abs and Arms Tabata Style (20:10, 8 Rounds) 12 min

“By filling your mind with words of hope, you become hopeful. By filling your mind with words of kindness, you become kind. Words have power.