10.8 - 10.14


When I walk in to the gym LOOKING TO BE COACHED, I excel. There is an obvious and recognizable difference in my training sessions when the focus is to be taught and to sincerely perform the tasks being asked of me.

The singularity of purpose involved in LISTENING and DOING is so simple and beautiful that it may qualify as meditation.

There is no ‘later.’

There aren’t any bills to be paid or traffic to deal with… not when the coach just asked for a warm-up of 3 rounds of 10 calories and 10 V-Ups.

“Shoulders behind the ears!” and, “lock out the Hip on those air squats guys” are OPPORTUNITIES to be better, to develop a skill set we didn’t possess yesterday and by doing so become better people.

The more we FOLLOW along.

The more time we spend as LEARNERS.

The better LEADERS we become.

We understand what it is to be taught and so we own an insider’s view that helps us TEACH. As we follow, we see the ways in which we can more effectively lead.


Bench Press (5 x 6 )
Complete 20 Unbroken Russian KB Swings after each set. Heavy as possible

For Time (15 Min Cap)
75 Double Unders 
50 Dumbbell Snatch 
75 Double Unders
50 Dumbbell Snatch 
75 Double Unders

Back Squats


3 Second "Negative" or Eccentric.  When you hit the 'bottom' go up full speed

For Time:


DB Thrusters



EMOM x 10min.
Odd: 15/12 Cal Row
Even: 5 OHS (Climbing)

EMOM x 5min.
40sec of Plank (squeeze your butt)
20sec of Rest

EMOM x 10min.
Odd: Run 200m
Even: 3 Power Cleans (70%)

EMOM x 5min.
40sec of Plank (squeeze your butt)
20sec of Rest


Push Press

Complete a few warm up sets, and then:

65% x 5
75% x 5
85% x max reps

2 Rounds with a Partner100 strict Press100 Push Press100 Hang Power Clean
*Empty Bar only* *so much FUN*


4 sets x 10 FRONT Rack Lunges (5 each)

15 Min EMOM
Min 1: 15/12 Calorie Row/Bike

Min 2: 20 Wall Balls

Min 3: 15 Romanian Deadlifts Barbell (don’t touch the floor)



12min. AMRAP: (You go, I go. Tag your partner)
10 Cal Bike or Row Sprint!
10 Power Snatches 115/75

Rest 5min.

5 Rounds: (Time CAP: 12min.)
20 Devil Press 35/20
30 Pull-Ups


30 V-UPS

800m Run

200m Farmer Carry with (2) 70/53lb KBs
1 Mile Bike (Ladies .7 miles)
200m Farmer Carry with (2) 70/53lb KBs

800m Run30 V-Ups