Monday Red Session Week 5


WAR Workout

A. AMRoundsAP in 5 minutes, perform 10, 7, OR 5 reps of Supine Ring Pull-ups. (Whatever rep scheme you choose, stick with it. Example: If I choose 10 reps I may get 5 Rounds within the 5 minute time frame)

Rest 5 minutes

B1. 5 Squat Cleans (155,135,115,95) OR KB Squat Clean (55,35)

Rest 10

B2. 15 KBS unbroken (70,55,35 – Pick a weight that will push you)

Rest 10

B3. Bench Press- AMrepsAP (Choose from 185, 155, 135, 115, 95 – g0ing more for reps) X 5

Rest 3 minutes

Classroom Discussion

“I have found great peace by losing myself in a workout – it almost becomes a spiritual experience.  Prior to the workout I could be in the worst mood, but after the workout the positive thoughts are back and I feel incredible”Dustin Hawkins

Living the WAR Lifestyle requires sacrifice and discipline in all different shapes and forms.

Journal Title: Making Sacrifices and Being Disciplined & the Role the Two will Play in My Life.

Log your Gym Notes in your Journal, along with your Journal Topic Notes.  Be extensive, the Journal is the Heart and Soul of the WAR Program.  Northern Utah Therapy (Psychologist) is presenting Tuesday at 7 in the conference room – we will workout after, BE ON TIME.

“Make it Happen Cap’n”

27 replies
  1. JVO
    JVO says:

    Thanks for kicking our Trash tonight. Hawk could you give us a basic run down of your daily intake? How much proteins do you shoot for? Any other supplements/vitamins? What’s your basic meals/snacks throughout the day? This could give us a baseline to mess around with…


  2. buzz
    buzz says:

    I also lose myself in my workouts! Along with skin on my butt from not using a yoga pad when we did all those sit ups last friday

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