Smooth as Tennessee Whiskey


“I believe that anyone can conquer fear by doing things he fears to do,
provided he keeps doing them until he gets a record of successful
experiences behind him.” – Eleanor Roosevelt

Death by Burpees

Min 1- 1 burpee

Min 2- 2 burpees

Min 3- 3 burpees

Min 4- 4 burpees

etc….each minute burpees go up by 1 until can cannot complete in the given minute.

Can anyone finish the round of 20?


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.


La La Land

“Hard work pays off.” -Mathew Fraser

Part 1-WOD


Hang Squat Cleans 155lbs

Strict HSPU

Part 2-Row Conditioning

20 sets of 100m @ target 2k pace with :30 rest between sets

For example, if my goal is a 6:40 2k then I would hold a 1:40/500m pace on the 100m sets

*My sister Cat Ferrara aka “FitBitKit” crushing the row ^



God grant me the serenity to accept the things I cannot change, the courage to change the things I can and the wisdom to know the difference.

Every 4 minutes for as long as possible complete:

From 0:00-4:00

2 rounds of:

10 Deadlifts 185 lbs

10 Burpees over bar

From 4:00-8:00

2 rounds of:

12 Deadlifts 185 lbs

12 Burpees over bar

From 8:00-12:00

2 rounds of:

14 Deadlifts 185 lbs

14 Burpees over bar

Etc., following same pattern until you fail to complete both rounds