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“God grant me the serenity
To accept the things I cannot change;
Courage to change the things I can;
And wisdom to know the difference.

Living one day at a time;
Enjoying one moment at a time;
Accepting hardships as the pathway to peace;
Taking, as He did, this sinful world
As it is, not as I would have it;
Trusting that He will make all things right
If I surrender to His Will;
So that I may be reasonably happy in this life
And supremely happy with Him
Forever and ever in the next.

-The Serenity Prayer

Buy in: 5 Rope Climbs 15 ft

Then 10 rounds:

35 Double Unders

9 Handstand Pushups

Buy out: 5 Rope Climbs 15 ft


Aerobic Capacity Row


“The stronger the wind, the stronger the tree.” -Anonymous

5000m row @ 2K pace plus :20-:23 seconds

Rest 8 minutes

5000m row @ 2K pace plus :20-:23 seconds

Back to long and slow this week. For example, if my 500m pace for a 2k is 1:40 I would hold 2:00-2:03 500m pace for this workout. I’m excited to see the results at the end of the program.


I See You


“I exercise because the victories I achieve in the gym translate to all aspects of my life.” – Anonymous

5 Rounds:

30 Dumbbell Snatches 50 lbs

15 Burpee Box Jump Overs

-Rest 3 minutes between rounds


Jump Around


“Something which we think is impossible now will not be impossible in another decade.” -Constance Baker Motley,¬†First Black American Woman Federal Judge

Deck of Cards-Double Unders

Get a deck of cards and every card you flip over, perform that many double unders. Continue until you complete the entire deck of cards.














This is 416 Double Unders in total.


Aerobic Capacity Row


“The important thing is not to stop questioning.” -Albert Einstein

16 Sets of 75m Sprints at Max Effort. Rest as needed between sets to keep the intensity super high!

Last week was long and slow, this week is short and fast. I’m excited to see the results at the end of the program.




“The biggest mistake people make in life is not trying to make a living
at doing what they most enjoy.” – Malcomb S. Forbes


Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box


Ho Hey


“Build your workouts around movements that have some obvious,
commonplace analog in nature. If your movements are never seen
outside of the gym they are probably marginally productive, if not dangerous.”
-Greg Glassman

3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups





“The conciousness of self is the greatest hindrance to the proper
execution of all physical action.” – Bruce Lee

With a 20:00 Time Cap

60 Clean and Jerks for Time
Every 4:00 (including the start), complete:
15/12 Calorie Row
10 Toes to Bar

Weight climbs every 20 repetitions.
Weight #1 – 95/65
Weight #2 – 135/95
Weight #3 – 185/135

*Workout is from CompTrain, this is the individual version but they have a team version on their website.