On Sunday we have rowing, wall balls, and Muscle ups. For the zoomers we will find a good pull up/ dip progression for you.  Those without a rowing machine can do sumo deadlift high pulls, a run, bike, or ski. This is a good one in that we get a bit of everything. Come in prepared for some muscle up drills and a fun triplet.

Now that you have had time to sit with it, how will you apply the principle from Thursday’s blog? The Idea of being one pound lighter a year from now is not just useful for creating good dietary habits but can also be transferred to training and other areas of life. If you can be focused and stay present to the little victories, success will breed success and this is what leads to breakthroughs over time.

We all know that person, we may even be that person, that is always looking to the next big thing and not very present to the mountain they just climbed. I see this all the time, where someone gets their first pull up and are excited for five minutes but ten minutes later are upset when they cannot get ten. The person in the example would get to ten faster by focusing on mastering one and then trying to be consistent with two. This is because when we break it down ten pull ups is just five doubles. It may seem small but those little victories will keep you positive and having fun.

“Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.” –Francis of Assisi. How will you use this Idea for your next move? We look forward to seeing you on zoom and in the open gym.


QOD: Little victory of the week?

Warm up

3 rnds

5 os push ups

5 lat pull ups ¼ pull (or bent over rows)

10 goblet squats

10 pvc SDHP



Wall Ball



2000m row

100 wall balls

20 MU

Cool down

Shoulder circles

Egg beaters

Couch stretch