“Don’t join an easy crowd; you won’t grow. Go where the expectations and the demands to perform are high.” – Jim Rohn
1 Deadlift + 2 Power Clean + 1 Jerk
Podcast-> Coming Back After Injury
“Danger – if you meet it promptly and without flinching – you will reduce the danger by half. Never run away from anything. Never.” - Winston Churchill
A1. Press 4 Sets X 2 Reps; Rest 1 Min
A2. Rope Climbs X 1 Ascent; Rest 2 Min- We gotta get more cow bell and learn a proper dismount
B. Partner Work – Don’t pick your significant other – all this will do is cause a fight because one doesn’t think the other is doing their fair share – besides you get to partner up with your significant other all the time, pick someone else
5 Rounds of
KB Front Rack Hold – Pick a challenging weight and skrong partner
If you unrack the KB and they become farmers carry’s or if they hit the floor, you and your partner win 10 burpees – yay
Video-> More Cow Bell – Never gets old
“Strength does not come from physical capacity. It comes from an indomitable will.” - Mahatma Gandhi
A. Single Arm Pull Up Hold 3 Sets X 3 Seconds; Rest 2 Min
B. Ring Dip With Turn Out 3 Sets X 3 Reps; Rest 2 Min
C. Wall Walk 3 Sets X 3 Reps; Rest 2 Min
Congrats to Leah and KaManda! Katy and Amanda completed the 4 Summits Challenge, covering 17 miles and 3,787 ft of elevation gain. Leah completed the 7 Summits Challenge that covered 26 miles and 6,000 ft of elevation. Nice job ladies!
“Nothing is so fatiguing as the eternal hanging on of an uncompleted task.” - William James
8 mins At 85%
5 No push up burpee box jump over – yeah all of dat
10 KB swings
Rest 5 mins
8 mins @ 85%
1 TGU each arm
Rest 5 mins
4 mins @ 90-95%
5 Push Press
10 Sit Ups
Article-> Cat Hiking…Dogs seem to be getting all the love at the gym. I hear people talking about taking their dogs to the dog park but nobody talks about the cats. Maybe this will motivate people to get their cats outdoors a little more.
Jesse and Reymundo working on their skrenf but Matty’s damn unruly twin calico cats wont leave them alone.
“The habit of always putting off an experience until you can afford it, or until the time is right, or until you know how to do it is one of the greatest burglars of joy. Be deliberate, but once you’ve made up your mind–jump in.” - Charles R. Swindoll
Recovery’ish Type of Workout
Article-> EMOM’s Rule
1 half of Kamanda wurking!!