Consistency is its own form of Intensity.
4, 5 even 6 days a week.
Show up for yourself. For the goals you said you wanted to reach.
Nothing in this world works like showing up.
At the dinner table, at the bar, at minute 10 of a 25 min AMRAP… Be willing to put the person you want to be - ahead of the person you are.
It’s that simple. It’s that difficult.
Sacrifice the comfort of little, moment-to-moment excuses and do what you need to do.
:30 Max DB Bench
:30 25’ Sled Push Reps (RX - 115lbs/70lbs)
Rest 2 min between sets
$ Cash Out Burner $
5 Push Ups
10 Renegade Row
15 BB Skull Crusher
*Work with a partner follow the leader style*
Full Speed Back Squat
5x5 @ 60%
20 on 10 off x 8 rounds. Stay at each station for the entire 4min. Then switch. No REST between movements.
Tabata Hang Power Snatch
Tabata Overhead Squat
Tabata Hang Power Clean
RX is 75/55 DONT DROP 10s or 15 FROM OVERHEAD PLEASE :)
Every 3 Min for 6 Rounds
15/10 Calories Bike/Row SPRINT
12 Pull Ups
*Scale Up to 5 BMU*
*Same # of Singles*
1200M Partner Relay
Sand Bag Carry Switch Every 100M (must carry on either shoulder - no bear hug hold today)
Seated Z Press
6 Sets x 10 Reps Each Arm
*Same weight across*
*20 Russian Twists after completing both sets*
3 Rounds For Time:
30 Russian KB Swings 70/53
25 Push Press 75/55lb
20/15 Cal Row
5 Working sets (same weight Across)
Bulgarian Split Squats x10 Each
DB Lunge (Farmer Grip)
Hand Release Push Up
Every 7 min. x 5 Rounds: (35min.)
Round 1.) 40 Cal Bike + 100 Wall Balls 20/14
Round 2.) 40 Cal Row + 100 Ground 2 OH
Round 3.) 40 Cal Bike + 100 Deadlifts 135/95
Round 4.) 40 Cal Row + 100 Burpees
Round 5.) 40 Cal Bike + Max power Cleans 135/95
12 DB Snatch (Alternating)
10 Goblet Squats
15 V-Ups or Sit ups
Rest 2 Min
*This is meant to be a sprint interval each round*