Friday, 14 October


DEADLIFT, 5 X 2 @ 80-85% of 1RM, 3-4 sec isometric hold 1 inch above ground between reps

“Ladies & Gentlemen”

5 Rounds For Time [25 Minute Cap]:
3 Rounds of “Cindy” [5 pull ups, 10 push ups, 15 air squats]
1 Round of “DT” (RX 155/105) (Scaled 115/85) [12 deadlifts, 9 hang power cleans, 6 push jerks]

*Score = Time it takes to complete the workout

Additional Work

  • 4-5 Supersets for Quality
    • 1 min L sit hold, accumulate as much time as possible in 1 min
    • 20 sec heavy barbell front rack hold
    • 30 sec back extension hold
    • rest 1 min
  • 60 min zone 2 cardio
    • every 5 mins starting at 5:00, 1-2 mins of single leg squat work


“If you aren’t going all the way, why go at all?” – Joe Namath

The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Simply undeterred by any circumstance.

A lack of commitment on the other hand… is the opposite. It’s one of the most dangerous things in the world.

If we are going to fall flat on our face in trying something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. Shits going to be really, freaking, cold.

So let’s commit to something together. No matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.

We sprint into the water.


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