Wednesday, 5 October


PART 1: Strict Press

Build to a Heavy Set of 20 reps

*Score = Heaviest Load

PART 2: “Chipper Gone Bad”

100 Wallballs (RX 20/14) (Scaled 14/10)
80 Dumbbell Snatches (RX 50/35) (Scaled 35/20)
60 Box Jumps (24”/20”)
40 Double Dumbbell Push Press (RX 50’s/35’s) (Scaled 35’s/20’s)
Max Calorie Row

*Score = Total Calories

Additional Work

  • 4-5 sets for quality (after)
    • 40 second D ball Hold
    • 20 Hip Extensions
    • 1 min weighted wall sit
    • 1 min rest
  • 45-60 min Zone 2 cardio, every 5 mins conduct 2 mins of jump rope or pistol squat work


“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 its 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 pruning, trimming, and a critical look at what ideas can stay… and what can go.


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