AMRAP 20:
400 Meter Row
Max Unbroken Strict Handstand Push Ups

*Sub HSPU with 50/35# Strict DB Press
*Score = Total HSPU/DB Presses
*Should be able to get 5 reps per round

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DAILY MINDSET

“You can’t build on top of success you don’t acknowledge.”

~Dallas Travers

There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back, acknowledging the success we’ve had. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we were psyched… but only for mere seconds. Before we knew it, we were already thinking, “what’s next?” The finish line moved yet again.

It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.

We aim to live in a state of true “blissful dissatisfaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

Hang Power Clean
7-7-7-5-5-5-3-3-3

*Score = Sum Total of Heaviest Barbell for 7 + 5 + 3

[On the 0]:
200 Meter Run + 3 Deadlifts (225/155)
[On the 2]:
400 Meter Run + 6 Deadlifts (225/155)
[On the 6]:
600 Meter Run + 9 Deadlifts (225/155)
[On the 12]:
200 Meter Run + 3 Deadlifts (225/155)
[On the 14]:
400 Meter Run + 6 Deadlifts (225/155)
[On the 18]:
600 Meter Run + 9 Deadlifts (225/155)
[On the 24]:
200 Meter Run + 3 Deadlifts (225/155)
[On the 26]:
400 Meter Run + 6 Deadlifts (225/155)
[On the 30]:
600 Meter Run + 9 Deadlifts (225/155)

[Cap at 36:00]

*Record Time For Each Round

*Score Is Sum Total Time of All 9 Rounds

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DAILY MINDSET

“All progress depends on the irrational person.”

The initial thought that a human being could run a sub 4:00 mile was absurd. Another ridiculous initial thought: let’s put human beings in a giant metal tube and hurl them into outer space.

Yet someone went against the grain, and did things differently than the status quo. And accomplished the impossible.

We know that change is uncomfortable. It has to be. And we welcome it, the mistakes and fumbles that come along with, and seek out more. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.

Build to A Heavy 3 Front Squat
[15 Minute Window]

*Score = Heaviest Load

For Time:
100/80 Calorie Row
50 Dumbbell Hang Power Snatches (50/35)
30 Dumbbell-Facing Burpees 🙂

Directly Into..

150ft Single Dumbbell Overhead Walking Lunges (50/35)
*Completed in 6x25ft Increments

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DAILY MINDSET

“What is important is seldom urgent, and what is urgent is seldom important.”

~Dwight Eisenhower

Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.

He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.

Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and seem like the things we should be doing right now.

If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got absolutely nothing accomplished.

Let’s take note of what we do today with a critical eye. And let’s cut the fluff.

5 Rounds on the 5:00:
800 Meter Bike
8 Barbell Bench Press
12 Strict Ring Dips

*Build in weight each round

*Score = Heaviest Barbell Weight

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DAILY MINDSET

“If you want to be truly successful at it, you cannot be content with pretty good.”

~Tim Grover

“Pretty good” is decent.
“Pretty good” is average.
“Pretty good” checks the box.
“Pretty good”… is the enemy of excellent.

How we do anything is how we do everything… and there is nothing in life that is worth doing half-assed.

Reflecting back on this week, let’s be critical with ourselves. What actions have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second go, and sooner than we think. Let’s take those “pretty goods”… and make them great.

5×3 Heavy Thruster

*Athletes should choose a weight heavier than their “FRANCINE” weight

*Score = Lightest Barbell Weight

[Teams Of 2]
AMRAP 20:
Max Meter Row

Switch After Completing:
20 Box Jumps (24″/20″)
200ft Farmers Carry (50’s/35’s)

*Score = Total Meters (Partner 1 Meters + Partner 2 Meters)

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DAILY MINDSET

“Hope and despair are both self-fulfilling prophecies.”

~Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.

Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.

It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of potential attackers. It’s an incredible level of focus that we don’t realize we’re using, where our subconscious and conscious work together.

We’ve witnessed the effects of where our focus goes. It’s an absolute weapon, and has the ability to bring whatever we’re focused on, into reality.

Today… are we focused on what might go wrong?
Or are we focused on what we need to do, to make it go right?

AMRAP 6:
Max Rounds of “DT” (115/85)

1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
* 1 Round of “DT” = 27 Reps

Rest 6 Minutes

AMRAP 6:
Max Rounds of “Cindy”

1 Round of “Cindy”:
5 Pull-Ups
10 Push-Ups
15 Air Squats
*1 Round of “Cindy” = 30 Reps

Rest 6 Minutes:

AMRAP 6:
Max Calorie Assault Bike

*Score = Sum Total Reps For 3 Sets

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DAILY MINDSET

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.”

~Elizabeth Roth

As the rose bush grows, it grows buds. It doesn’t grow like a tree, as it’s physical size is limited, but the buds keep on coming. To the point where if it grows too many, the bush can actually exhaust itself and die.
Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) to have an ample supply. But if we want to reach our full potential, it will require the pruning, trimming, and critical look on what ideas can stay… and what can go.