The Daily Experience 12/31/13

Remote Program

A. For Time Complete 15, 12, 9 reps for time of:

Hang Power Clean (95/65) + Pull-Ups + Push-Ups

rest / read for 10 minutes

B. 3 Sets of:

20 Dips + 20 Knees2Elbows; rest 2 minutes

NOTE: Post time completed on A and load. On B, these shouldn’t be ring dips but should be bar dips. Go deep and slow if you can. If you can do toes2bar–then do that instead of knees2elbows…Post time and how this goes..

C. Directly after– read for 20-30 minutes + memorize a scripture or a quote and then post it..

 

Student / Life Coach Program

CLEAR

A. (warm-up) 3 rounds of:

20 Jumping Jacks + 5 Burpees + 15 Air Squats + 5 Burpees + 10 Squat Explosive Jumps + 5 Burpees + 5 Slow Toes2bar

NOTE: Carry a good pace going through this warm-up — never stopping, but keep moving. 

BALANCE

Complete 15, 12, 9, 6, 3 reps for time of:

Chest2Bar Pull-Up

Power Clean & Jerk (135/95)

Burpees

NOTE: Student, do regular pull-up (not CTB). Life Coach: remember, chest2bar means hitting your chest to the bar. If you miss hitting your chest to the bar then the rep doesn’t count. Post times completed. 

The Daily Experience 12/30/13

Remote Program

A. 3 sets of: 10 Fast Burpees + 20 Anchored Sit-ups; rest 1 minute

B. 5 Sets of: 5 Low Bar Back Squat + 10-15 weighted push-ups; rest 2 minutes

NOTE:Heavier than last time — all work sets. Weighted push-ups means putting weight on your back..

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A. 4 Sets for times of:

15 Thrusters (65/45)

15 Box Jumps (20)

15 Push Press (65/45)

15 Calorie Row

rest 1 minute

NOTE: Post 4 times + loads..

 

Student Program

CLEAR

7 Minutes – AMRAP Double Unders

NOTE: Compare notes — get better

STRONG

A. Low Bar: 5 Reps; rest 2 minutes X 4-5

B. Build to a tough single in the squat clean

NOTE: Post loads–be better than last weeks #’s.

BALANCE

4 Sets For Times of:

15 Wall Balls

15 Clean High Pulls (95/65)

15 Box Jumps (20)

15 Push Press (95/65)

15 Calorie Rows

rest exactly 1 minute

NOTE: Post 4 times — try to do it unbroken..

 

Life Coach Program

CLEAR

7 Minutes – AMRAP Double Unders

NOTE: Compare notes — get better

STRONG

A. 3 Front Squat (80%); rest 2 minutes X 3

B. AMRepsAP in 4 minutes of: HSPU

NOTE: Log load + reps..

BALANCE

EMOM for 20 minutes of:

Odd: 2-3 Bench Press (make these tough)

Even: 40 Second Row (Go hard — try and hit a # each time)

NOTE: Post how this goes..(loads, rows, etc)

Weekend Experience 12/28/13

Running / Spiritual Experience

A. Run Hills; Jog a little, walk a little, for 45 Minutes. While walking think about all that you are thankful for in your life; utilize prayer as well. Be creative in your approach. This could be done in highland neighborhoods, or wherever. Just be creative.

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B. Memorize an uplifting scripture or quote

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C.  We all have something we are thankful for – think deep about all of the things you are thankful for and then write about them, along with weekend experience. Make this happen.

 

Gym Experience

A. Low Bar: 6 Reps (75-80%); rest 1 minute; 6 Reps (75-80%)

B. 3 Sets of: 8 Fast Thrusters (135/95) + 8 Fast Burpees; rest 2 minutes

NOTE: Post loads + how A & B goes..

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Complete 21,18,15,12,9,6,3 reps for time of:

Power Snatch (75/45) + Wall Balls + Burpee Box Jumps (20)

NOTE: Post time completed..

The Daily Experience 12/27/13

Student / Life Coach Program

CLEAR

A. 15 Toes2Bar + 15 KBS (55); rest 1 minute X 3

STRONG

A. Build to a tough single in the Clean & Jerk

NOTE: Post load..

BALANCE

3 Sets For Times Of:

Row 1K + 30 CTB Pull-Ups

Rest / Read for 4 Minutes

NOTE: All three sets are to be done at 100% effort. Post times…CTB Pull-Upsmeans hitting your chest on the bar for every rep. If you miss hitting your chest then miss a rep. Scale as necessary. 

The Daily Experience 12/26/13

WAR CONCEPT: Keep Reading…

I cannot express enough the importance of you being diligent in your reading and studying. I cannot express how important it is for you to be creative of where and when you choose to read. You should be able to read on you phone by having Amazon kindle or ibook; make this happen. You can read in the gym experience; you can read after the gym experience; you can read in your car; you can read while standing in line at the bank; you can read everywhere if you have books on your phone. BE A READER. Reading is one of the most important elements of the WAR Lifestyle. If you aren’t reading every day then you are missing the key ingredient to living the WAR lifestyle. Make it happen…What are you reading?

PROGRAM NOTE: WAR Gym is not open today, however, be creative and go find another spot to get this done in, especially the remote. The remote can be done in any globo style gym. Make it happen and post how it goes..WAR Gym will be open @ 10am only on Friday…

Remote Program

A. 20 Pull-ups

And then, 5 Rounds for time of:

10 Dead Lift (135/95) + 20 Air Squats + 10 Chest2Deck Push Ups

And then, 20 Pull-ups

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B. Read for 20 minutes directly after while recovering + meditate

 

Student / Life Coach Programs

CLEAR

A. Mess around with a barbell for 5-7 minutes (45/65): OHS, Muscle Snatch, Snatch Balance, Thruster, Squat Snatch, etc..Work on technique and flexibility.

STRONG

A. Build to 75%-1RM in the Squat Snatch– and then every 90 Seconds perform: 3 Squat Snatch @ 75-80% X 5.

NOTE:Think about being fast under the bar. Start at 75%, and build slightly if you can. Not to be done TnG

BALANCE

A. 100 Double Unders

Then, five rounds for time of:

10 Dead Lift (135/95) + 10 Front Squat (135/95) + 10 HSPU

Then, 100 Double Unders

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B. Directly after, write for 10 minutes on your phone. Write on the concept of: How a WAR workout can protect you..Post it..

NOTE: Post time completed…+ what you wrote…

 

The Daily Experience 12/24/13

Merry Christmas Everyone. Study about Christ even if you have never been into Christ. Christmas is a good day to study about Christ. Find out, for yourself, the way of life that he promoted. Thanks for all that you do. I’m so thankful for you all.

“WAR 12 Days of Christmas”

1- Row 250 Meters

2-Power Cleans (155/105)

3-Front Squat (155/105)–From Ground, must drop after 2

4-Ring Dips

5-Burpees

6-Toes2Bar

7-Chest2Bar Pull-Ups

8-Kettlebell Swings (70/55)

9-Box Jumps (24/20)

10-Hand Stand Push-Ups OR Hand Release Push-Ups

11- Ground to Overhead (155/105)

12-Low Bar (275/155)

NOTE: It’s just like the song goes. Post time completed.

The Daily Experience 12/23/13

WAR CONCEPT: Spiritual Spot

The Mormon Temple — a spot that means a lot to me. When I used to work at the Huntsman Cancer Institute in salt lake I got in the habit of stopping here every morning and just walking the temple grounds, where I would get lost in prayer and meditative thought. At the time I was really struggling with my addiction and was trying to change my life, and this particular spot helped me to feel what it was like to have pure charity running through my system. I got addicted to visiting this place; not only would I stop in the morning, but I would go back at lunch, and then sometimes stop on my way home. I got addicted to reading and studying about christ at the temple. I will always love this temple spot for how it helped me to feel safe when I didn’t feel so safe. This place protected when nothing else could — and for that I will always be thankful.

Where is your spot. Post to comments.

PROGRAM NOTE: Let’s have a good week. Tuesday, the WAR gym will be open at 10 am only. Thursday the WAR gym will be closed– however, a workout still will be posted. Friday — the WAR gym will be open at 10 am only. Have a good holiday everyone — and thanks for all that you do.

Remote Program

A. Run for 10 minutes (gratitude / prayer)
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B. 5 Sets of:
10 Thrusters (95/65) + 15 KB/DB Swings + Max Rep Bench Press (135/75)
rest 3 minutes….
NOTE: Choose a load on the bench press that you can do at least 10 times..Post 5 times.
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C. Read for 20 minutes + Call someone close to you..
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D. Write about the experience + post what you want..(loads, times, writings, etc)

 

Student Program

CLEAR

A. 7 Minutes–AMRAP Double Unders
NOTES: compare note + total reps.

STRONG

A. Low Bar: 5 Reps; rest 2 minutes X 4-5
NOTE: Heavier than last time…post load..

B. Build to a tough single in the Squat Clean
NOTE: Post Load..

BALANCE

5 sets of:
5 Squat Cleans (135/75) + 15 KBS (70/55) + Max Rep Bench Press (135/75)
rest 3 minutes
NOTE: post 5 times + total Bp reps..

 

Life Coach Program

CLEAR

7 Minutes–AMRAP Double Unders
NOTES: compare note + total reps.

STRONG

A. Squat Clean & Jerk: 3 (70), 3(70), 2 (75), 1(80). rest 2 minutes in between.
NOTE: based off of 1rm. Post loads — focus on spot on technique over loading..Not to be done touch and go. Rest 10 seconds in between drops..

B. 3 Clean Pulls; rest 2 minutes X 3
NOTE: To be done at 110% of 1RM..Post load

BALANCE

5 sets of:
5 Squat Cleans (155/95) + 15 KBS (70/55) + Max Rep Bench Press (135/75)
rest 3 minutes
NOTE: post 5 times + total Bp reps..

 

 

Weekend Experience 12/21/13

Running Experience

A. 3 One Mile Repeats:

Run 1 Mile @ 80%; rest / read for 5 Minutes + Run 1 Mile @ 90%; rest /read for 10 minutes + Run 1 Mile @ 100%.

EXPERIENCE NOTE: During the rest work on your spiritual self through prayer and meditation while actively walking. As always, work on thinking positively, and try to direct your thinking towards gratitude. During the run, challenge yourself to push further than you’ve ever thought you could push while running. Many don’t think they can run, but if you would just create a good pace for yourself then you might be surprised at how well you do.

Do this experience outside of a track, where you map out a perfect mile. Do this experience somewhere interesting if you can; almost a place that will cause you to reflect. If the weather won’t permit, then by all means do this experience indoors, and even on a treadmill. Whatever way possible, just make this experience happen.

 Gym Experience

A. Low Bar: 5 (70), 3 (80), 1 (90), 1(95). + 8 Low Bar (70%); rest 1 minute; 8 Low Bar (70%).

NOTE: Post load used. Percentages are based on 1RM. 

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B. For Time Complete:

30 Thrusters (95/65)

40 Pull-Ups

50 KBS (70 / 55)

40 Ring Dips

30 Squat Cleans (95/65)

NOTE: Post time completed…

 

Spiritual Work

A. Read a total of 90 minutes over the weekend. Perform three separate 30 minute sessions all in separate, and even unique locations. Be creative of where you choose to read. (Drive somewhere; hike somewhere; walk somewhere; etc.)- Just make an effort to read in three different locations for 30 minutes time. Read whatever you are feeling, but make it a read that will assist you in the learning of something about yourself.

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B. On Sunday, write about the weekend experience in its entirety -and how it went. Be detailed in your writing, and think deep about “Being Clear Always” – and what it’s like to be clear. Is life slower? Do you feel better? Can you see that the only way we can reach our full human potential is by living a clear life? Do you believe that?  Email me what you wrote: [email protected]

 

The Daily Experience 12/19/13

Remote / Student / Life Coach

A. For Time Complete:

Row 1K + 10 Burpees over erg + 15 Shoulder2Overhead (185/135)

rest / read for 6 minutes

B. For Time Complete:

Row 1K + 15 Burpees over erg + 20 Shoulder2Overhead (155/105)

rest / read for 6 minutes

C. Row 1K + 20 Burpees over erg + 25 Shoulder2Overhead (135/95)

NOTE: Post 3 times + loads used (scale as necessary). Over the Erg means back of the rower. 

The Daily Experience 12/19/13

Did some spiritual work at one of my spots. Got some sun on my face, worked on prayer & gratitude, read and studied about Christ, and then sent out a few text messages telling people how much I appreciated them. I got high..

Remote

A. Warm-up 1 mile jog…

B. 4 Sets for times of:

10 Low Bar Back Squat + 10 Burpees + 10 Pull-Ups

rest / read for 3 minutes

NOTE: Post 4 separate times + loads used on Low Bar. Choose a challenging load if your technique is there. If you don’t have the pull-up, then do jumping. These sets are to be done as fast as you can — 100% effort

C. 3 Sets of: 20 weighted (45/25) walking lunges; rest 2 minutes

NOTE: Knee needs to kiss the ground..Basically taking 20 steps, 10 each leg.

D. 100 Anchored Sit-Ups for time

NOTE: Post time completed..

 

Student

CLEAR

A. 30 seconds of double unders; rest 30 seconds X 7

NOTE: Post total reps..

STRONG

A. Build to a tough single in the Clean

NOTE: Be better than Monday..Post load / video

B. 3 Front Squat; rest 2 minutes X 4

NOTE: 80-85% of 1RM. Post loads

BALANCE

Complete 21, 15, 9 reps for time of:

Clean High Pull (75) + KBS (55/35) + Pull-Ups

NOTE: Post time completed. If you are not yet skilled in the pull-up then scale to jumping pull-ups…

 

Life Coach

CLEAR

A. 30 seconds of double unders; rest 30 seconds X 7

NOTE: Post total reps..

STRONG

A. Build to a tough single in the snatch

B. Build to a tough single in the clean & jerk

C. Find today’s 1-RM in the front squat and then take 80% and perform EMOM for 5 minutes of: 3 Front Squat.

NOTE: Post loads + how this goes… If you are feeling good on the snatch & C&J then try a set a new 1RM, otherwise – work at a lower percentage and work technique.

BALANCE

Complete 15, 12, 9, 6 reps for time of:

Clean High Pull (115/85) + KBS (70/55) + Pull-Ups

NOTE: Post time completed…