"Dead & Company"
Buy-In: 1 Mile Run
Box Jump Overs (24/20)
Toes to Bar
Cash-Out: 1 Mile Run # DAILY MINDSET
**“I would rather die on my feet, than live on my knees.” – Emiliana Zipada**
What if we never reach the finish line?
What if, as sobering as the thought may be, we never reach our dreams?
Would it change who you are today?
Would we look back at our goals, and shoot *lower*? Change our dreams? To something, easier
Every 5 Minutes x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar # DAILY MINDSET
**“Patience is not the virtue. Discipline is.”**
Discipline is not reserved for the military for martial artists. Whereas patience is our anchor for holding steady through the storm, it is our discipline that pushes us forward.
Discipline to our commitments, regardless of how seemingly large or small.
Discipline to our values, from our best to worst momen
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar # DAILY MINDSET
**“One of the most difficult things to give away is kindness. It usually comes back to you.” - Anonymous**
Science has shown us that giving, or kindness, elicits that one of the most powerful emotions we can feel. But what is even more interesting, is that it’s literally contagious.
Think back to the last time you saw *someone else* d
On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Wreck Bag Run (50/35)
15 Wallballs (30/20)
200 Meter Run # DAILY MINDSET
**“I do not want to waste any time. And if you are not working on important things, you are wasting time.” – Dean Kamen**
Imagine generalizing our lives into two categories:
Urgent things, and important things.
Urgent things are responding to text messages, emails, and putting out small fires throughout the day at w
Every 4 Minutes x 5 Rounds:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts (225/155)
12/9 Calorie Assault Bike Notes: **“Asking “Is this possible?” is rarely relevant. The real question is, “Is this worth doing?” - Andrew Swilinski**
The logical side of us can be a double-edged sword.
It puts “can I do this” in a higher role of importance than “should I do this.”
Although appearing to be minor details, we can soon see the larger implications. Whe
Power Clean Complex
Build to a Heavy Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean
50 Power Cleans (155/105)
On the Minute: 5 Toes to Bar Notes: “When are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” - Simon Sinek
Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential u
1 Minute Toes to Bar
1 Minute Power Snatches (75/55)
1 Minute Thrusters (75/55)
1 Minute Calorie Bike
Rest 2 Minutes Between Rounds Notes: "Pain versus Discomfort"
There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.
Real pain is different.
Pain is when we are walking through the garage and step on a nail.
Pain is when we loose a limb.
Real pain, is
800 Meter Run
21 Toes to Bar
30 Dumbbell Snatches (50/35) Notes: There are two definitions in the English language for the word “Overcome”.
The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.
The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.
These two definitions are on opposite spectrums for a