Wednesday, 12 October


STRICT PRESS, 3 X 3 @ 80-85% of 1RM, 3-4 sec isometric hold at bottom of rep


For Time [38 Minute Cap]:
1 mile run
2,000 Meter Row
100 Toes to Bar

2 Minutes On, 1 Minute Off

*Score = Time it takes to complete the workout

Additional Work

  • 4-5 Supersets for Quality
    • 1 min weighted front plank
    • 30 medicine ball twists
    • 50ft double dumbbell death march
    • rest 1 min
  • 40min EMOM
    • Min 1: 200m run
    • Min 2: No Jump Legless Rope Climb
    • Min 3: 200m run
    • Min 4: 6-12 Strict deficit hand stand push ups
    • Min 5: Rest


“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 it, and seek out more. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.


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