Friday, 23 September


PART 1: Back Squat

Build to a Heavy Set of 5

*Score = Heaviest Load

PART 2: “Abomination”


RX 21 GHD Sit-Ups (40″/37″) Scaled 21 Ab Mat Sit-ups

15/12 Calorie Row

9 Dumbbell Thrusters (RX 50’s/35’s) (Scaled 35’s/20’s)

*Score = Rounds + Reps

Additional Work

  • 2-3 Sets of 12-20 Strict Pull Ups, Rest 1 Min between Sets (before)
  • Zone 2 Cardio, 40-60 mins (after)


“Give more. Give what you didn’t get. Love more. Drop the old story.”

We often hold onto the past. And we all have felt ourselves do it. Sometimes they are worn as scars, sometimes  like trophies. It’s not uncommon to use past events as a chip on your shoulder. “They didn’t believe in me”. All of those are potent motivators. But they only last so long, as they are fleeting and weaker forms of ammunition.

When we “fight against” something, such as something in the past, we will only go so far. When we “fight for” something, it’s different. Its purpose and meaning go beyond our singular life, transcending to something far bigger. This is where you can move mountains.

Do you hold onto something from the past? Can we reframe the mental dialogue?


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