Author Archive for: ‘jake’

Friday 8.2.19

“Heartburn” 1 Mile Run Then… 10 Rounds 7 Thrusters 75/55 7 Pull-ups 7 Burpee “Not everyone will like you. That’s life.“    

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Thursday 8.1.19

4 Rounds :30-:45 Front Rack Walkout @ 50-60% 1RM Back Squat 8 Strict Press 100m Farmer Carry 53/35 50′ Sled Push *Heavy   “If you don’t sacrifice for what you want,  what you want will soon be the sacrifice.”    

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Wednesday 7.31.19

5 Rounds For Time Teams of 2 400m Run 5 Front Squat 185/125     “The great ones don’t dabble. They show up everyday, pay attention to the details, and are deeply committed to the process even when it gets really hard.”    

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Tuesday 7.30.19

For Time: 3-6-9-12-15-18 Deadlifts 205/145 Box Jump Overs 24/20″   “This is the process- acknowledging where you are, identifying where you want to be, and breaking it down into pieces. Excellence is a matter of steps. Excel at this one, then that one. And then the one after that.”    

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Monday 7.29.19

Strength: 3×5 Back Squat @ 80% Metcon: 30-25-20-15-10-5 Double Unders Sit-ups Then… 12-10-8-6-4-2 Push-ups Pull-ups “Mental toughness is doing the right thing regardless of what’s going on around you.”    

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Friday 7.26.19

4 Rounds For Time Teams of 2 600m Run 20 Burpee Box Jump Overs 24/20″ 20 Pull-ups   “If you don’t sacrifice for what you want,  what you want will soon be the sacrifice.”    

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Thursday 7.25.19

1-Rep Max Deadlift   “When you’re grateful for what you have instead of being upset on what “you deserve” life gets really good.“    

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Wednesday 7.24.19

3 Rounds For Time 400m Run 15 Thrusters 95/65 20 Kettlebell Swings 50/35   “If your goals don’t scare you and excite you at the same time, they aren’t big enough.”    

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Tuesday 7.23.19

3 Rounds For Time Teams of 2 1000m Row 30′ DB Front Rack Lunge 50/35 30 Push-ups 20 Toes to Bar   “Work hard in silence.  Let your success be your noise.”    

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Monday 7.22.19

Strength: 3×3 Back Squat 75% Then… 4 Rounds 10 Seated DB Press *Challenging 3 Seated Box Jumps 8 Good Mornings 6/4 Strict Pull-ups :30 Superman/Back Extension Hold   “Growth is uncomfortable because you’ve never been here before. You’ve never been this version of you. So give yourself a little grace and breath through it.” -Kristin Lohr    

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