Tuesday March 24, 2020
March 23, 2020
Thursday March 26, 2020
March 25, 2020

Happy Birthday Dan!

We are all going to pretend that we’re on an island vacation to celebrate!



3 Rounds For Time :
200m Run
20 Single Arm Hang Dumbbell Snatches
200m Run
20 Single Arm Dumbbell Power Cleans
200m Run
20 Single Arm Dumbbell Thrusters

*On all DB movements, alternate hands every 5 repetitions.

“Three-Peat” (No Equipment Version)

3 Rounds For Time:
200m Run
20 Odd-Object to Overhead
200m Run
20 Odd-Object Step-Ups
200m Run
20 Odd-Object Thrusters


*Coupling running with a few of our dumbbell weightlifting movements
*We expect this workout to take 15-20 minutes
*On each of the 3 dumbbell movements we’ll alternate hands every 5 reps
*Single Arm Hang Dumbbell snatches will come from in between the legs, starting just above the knee
*Single Arm Dumbbell Power cleans will start in between the feet with both ends of the dumbbell on the ground
*Score is total time of completion

Movement Videos

Single Arm Hang Dumbbell SnatchesVideo
Single Arm Dumbbell Power Cleans Video
Single Arm Dumbbell Thrusters Video

Odd-Object Ground to OverheadVideo
Odd-Object Step-UpsVideo
Odd-Object ThrustersVideo


2-3 Sets

15 Knuckle DragsVideo
15 Glute Bridges Video
15 Air Squats




“All you need are these: certainty of judgement in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.”

~Marcus Aurelius

Perception, Good Action, and Gratitude.
Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.

Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgement in the present.

Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count.