The Remote Experience

Swimming Experience

A. Go to a facility that has a pool, and then swim for 20 minutes in whatever way you know how to swim.

B. Then read for 20 minutes.

C. Watch an inspirational movie and spend time with family.

The Daily Experience 12/30/14

Inspirational Movies

I watched Rudy last night–and what an inspirational film that is. I watched Forest Gump the night before that, and realized that by me watching inspirational movies caused me to feel good about things, so as of currently I’m on an inspirational movie kick.

Everyone thought Forest Gump was a dumb man, when in reality he had the special gift of being able to see God’s hand in everything, which the surrounding world could not understand. The world could never touch him because all he could see was the spiritual. What a gift he had. Can you imagine if all we could see was the spiritual? There would be no comparisons with others, or prideful contentious thinking. There would be no worries within us; we would carry the type of faith that all would be well with us so long as we live a life full of clarity and charity.

I’m recommending these two movies over the next week (Forest Gump & Rudy). Give them a watch and then post or email me what you’ve learned, or if you come to WAR then lets talk about them. The music in these two movies is powerful as well.

Make it happen,

 

REMOTE PROGRAM

A. Jog on a treadmill for 20 minutes (5.0 pace)

…….then walk for 10 minutes (meditate / prayer)–then do B.

B. For Time: 30 burpees + 50 bench dips

C. Read on site of experience for 20 minutes

 

STUDENT PROGRAM

Clear

A. Max Double Unders in 3 minutes

…….rest exactly 1 minute and do B

B. 35 Wall Balls (throw high & unbroken)

Strong

A. Power Position Clean (full): 3 x 3 –build to 3RM

B. Clean (full): 3 x 5; rest 2 min. (not TnG–drop each set, build each set / log; perfect reps)

C. Push Press Session (week 2):

1) Find 3RM

2) 3 reps @ 95% of 5RM

3) 3 reps @ 90% of 5RM

NOTE: Post loads…

Balance

A. For Time Complete:

50 Shoulder2Overhead (135/95)–from rack

50 Burpee Bar Hops

50 Dead Lifts (135/95)

50 Wall Balls–10/8 ft (20/14)

Note: Post total time that it took you to complete A, B, & C.

Spiritual Work

A. Say a prayer while cooling down

 

LIFE COACH PROGRAM

Clear

A. 10 minutes of skill work/mobility

Strong

A. EMOM for 7 Min: 3 UB T&G C&J (build each set–perfect reps)

B. 4 sets of:

3 Front squat (sets across)

…….rest 90 seconds

ME Strict + Kipping HSPU’s

…….rest 90 seconds

Note: Post loads and how you felt.

Balance

A. For Time:

100 Double Unders

15 PS (115/80)

50 Double Unders

…….rest 3 minutes

B. 12 min. AMRAP of:

50 calorie rows

40 box jump overs (24/20)

30 Deads (225/150)

20 Bar Muscle Ups

Note: Post rounds / reps….

(outlaw emphasis)

Spiritual Work

A. Say a prayer while cooling down.

The Daily Experience 12/29/14

IMG_3888

Hi everyone,

sorry for the break in posting. I had the flu and was as close to death as I’ve ever been; and not only that, but the website got hacked again. Everything is back to normal and lets go hard this week. We will obviously be off on Thursday this week with it being new years day and all; however, every other day is the same.

I realize the holidays are hard on a lot of us, but if we can just fight through them and stay close to the WAR lifestyle then all will be well with us. Keep fighting the WAR– and don’t give up, and I won’t either. Addiction is linked to our memories, and since most of our memories have been created involving an escape during the holidays, then our memories can sometimes hold us hostage. Don’t let your memories of past use over the holidays lead you to escaping over these holidays; it’s a big lie. The abundant life is only captured through living the clear life, and I too must remind myself of this beautiful truth as well. In my prayers as of lately, I’ve been asking God to help me to maintain the sort of mind frame that is content with being slow. These prayers seem to be working, and my hope is that they will continue to work while I try to get through this winter and the holidays. If you have never gotten into prayer, then I highly recommend trying it.

Make it happen–Hawk.

 

REMOTE PROGRAM

A. Complete 3 rounds for time of:

25 push-up

30 air squats

35 sit-ups

B. Jog for 10 minutes @ 75% effort (work on gratitude)

C. Read for 30 minutes (spiritual read) + say a prayer

 

STUDENT PROGRAM

Clear

3 sets of:

60 second ring plank holds

60 second double unders

60 second burpees @ 70%

Strong

A. Power Position Snatch (TnG-full): 3 x 3 (drop each rep)

B. Snatch (full): 3 x 5; rest 2 min. (not TnG–drop each set, build each set / log; perfect reps)

C. Low Bar Session (wk 2):

1) Find 3RM (week 2 of 3’s)

2) 3 @ 95% of 3RM

3) 3 @ 90% of 3RM

4) Every 2 minutes for 8 minutes perform: 8 low bar @ 77% (3RM)

NOTE: Post loads + how you do….

Balance

30-20-10 for time of:

Front Rack Lunge (95/65)–barely kiss knee on ground

HSPU (sub–HR push-ups)

Note: post time completed….

 

LIFE COACH PROGRAM

Clear

A. 5 minutes max double unders

B. Skill work / mobility–10 minutes

Strong

A. EMOM for 7 minutes perform:

5 TnG Power Snatches (115/85 and increase slightly until you can’t)

B. 4 sets of:

1 Snatch Balance + 2 OHS

…….rest 60 seconds

ME UB T2Bar

…….rest 60 seconds

(outlaw emphasis)

Balance

A. 5 sets for total time of:

15, AFAP Burpees

20 UB Wall Balls

…….rest 60 seconds

The Daily Experience 12/20/14

Gym Experience

Clear

A. 10 minutes of mobility / skill work

Strong

A. In 15 minutes–find your 3rm in the Front Squat

Balance

“Amanda”

9-7-5:

Muscle Ups

Snatches (full) 135/95

 

Be Active Experience

A. Be Active in Something Outside–Shoveling, chopping wood, work, throwing the ball, hiking, etc….

B. Send out a text to someone telling them how thankful you are for them.

 

Spiritual Work

A. Read for 20 minutes x 4 (two of the sessions a spiritual / self help read)

B. Try and have a good conversation with someone in your family this weekend.

The Daily Experience 12/19/14

REMOTE PROGRAM

A. Run a 5k for time (be creative in your route)

B. Pray / meditate for 15 minutes on site.

C. Send out a thank you text

Spiritual Work

A. Go visit someone–grandparents, parents, old friend, etc…make this happen

 

STUDENT PROGRAM

Clear

3 sets (not for time) of:

1-minute ring plank hold

1-minute ME hand stand walk

5 Hang Clean (65/45)

Strong

A. Hang Clean: 4 x 3 (build to 3RM)

B. 3 sets to build to a tough single in the clean (full)

C. Split Jerk Session:

1) Find 5RM (wk 3)

2) 5 @ 95% of 5RM

3) 5 @ 90% of 5RM

Note: post loads…

Balance

A. AMRAP in 20 minutes of:

4 HSPU

8 KBS (55/35)

12 Calorie Rows

Note: post rounds / reps

 

LIFE COACH PROGRAM

Clear

3 sets (not for time) of:

1-minute ring plank hold

1-minute ME hand stand walk

5 Hang Clean / snatch (65/45)

Strong

A. Snatch 5 x 1 (80%)

B. Clean & Jerk: 5 x 1 (80%)

Balance

A. AMRAP in 20 minutes of:

4 HSPU

8 KBS (55/35)

12 Calorie Rows

Note: post rounds / reps

The Daily Experience 12/17/14

Rafe, working on his grip strength…

Rafe hitting #205 in the Power Pos. Clean. This is an impressive lift for a guy who weighs #145 lbs. Look how fast he under the bar.

 

REMOTE PROGRAM

A. Go for a hike, carrying a light load (steep / high intensity)

B. Send out a text, telling someone how thankful you are for them. Or call someone that you haven’t spoken to in a while and end the conversation with you telling them thanks for all that they have done for you.

 

STUDENT PROGRAM

Clear

3 sets @ 80%

12 KBS (russian)

12 Snatch Balance (bar)

12 Walking Lunges

Strong

A. Hang Snatch (full): 4 x 3 (build to a 3RM)

B. In 3 attempts, build to a tough single in the snatch (full)

C. Front Squat Session:

1) Quickly, build to a heavy single

2) Find 5RM (week 3)

3) 5 @ 95% of 5RM

4) 5 @ 90% of 5RM

Note: post loads + how this goes….

Balance

A. 2 rounds for time of:

15 Thrusters (95/65)

15 Pull-Ups

…….rest exactly 1 minute and do B

B. 2 sets for times of:

12 Power Snatch (95/65)

12 Burpee Bar Hops

…….rest exactly 1 minute and do C.

C. 2 rounds for time of:

9  Hang Power Clean + Push Jerk (95/65)

9 Ring Dips

NOTE: Post total time it takes you to finish with including the rests….

 

LIFE COACH PROGRAM

Clear

3 sets of: (not for time–get hot)

8-10 HSPU

8-10 clean grip OHS (light)

Row 200 meters

Strong

A. EMOM for 5 Min: 2 TnG Power Snatch @ 80%

B. EMOM for 5 min: 2 Power Clean & Push Jerks @ 75%

C. Low Bar Session: (3rd week of 5’s)–next week start 3’s

1) Tough Single: 6 x 1-2 (build to 5lbs heavier than your are going to attempt for 5RM)

2) Find 5RM

3) 5 @ 95% of 5RM

4) 5 @ 90% of 5RM

5) Every 2 minutes for 8 minutes perform: 8 Low Bar @ 80% of 5rm.

NOTE: post loads…

Balance

Tester:

In 10 minutes perform:

Row 2K + Max double unders in remaining time

Note: post total double unders…

Remote Experience

A. Go for a 45 minute walk in a unique neighborhood with being plugged into an audio book (spiritual listen).

B. As you walk work on gratitude

C. Call someone you haven’t talked to in a while and seek to have a beautiful conversation with them..

The Daily Experience 12/15/14

Sorry for the website being down the past couple of days–it got hacked so some internal stuff had to be done by our developer.

I’ll be at the Ogden Athletic Club this Wednesday (Dec. 17) from 4-6:30. Please come say whats up–or if you haven’t bought a book yet then this is your chance. It’s a good read, and I have gotten a lot of great feedback on it. For those who have already read the book I truly appreciate you for taking the time to read it.

REMOTE PROGRAM

Complete:

Run for 5 minutes

150 Air Squats

Run for 5 minutes

50 Burpees

 

STUDENT PROGRAM

Clear

3 sets of: (get hot and loose through this )

7 HSPU

10 KBS (55/35)

7 Thrusters (65/45)

Strong

A. Power Position Clean (full): 4 x 3 –build to 3RM

B. Quickly, build to a tough single in the clean (full)

C. Push Press Session (week 3):

1) Find 5RM

2) 5 reps @ 95% of 5RM

3) 5 reps @ 90% of 5RM

NOTE: Post loads…

Balance

A. For Time Complete:

200 Double Unders

100 Wall Balls–10ft

50 Burpee Box Jump Overs (20)

Note: Post time…

Spiritual Work

A. Say a prayer while cooling down

 

LIFE COACH PROGRAM

Clear

A. 10 minutes of skill work/mobility

Strong

A. Snatch High Pull (from floor) + Power Position Snatch (full): 5 x 1 @ 80%

B. Power Pos. Clean + FS + Jerk: 5 x 1 @ 80%

C. 3 x 5 TnG Cleans @ 65% of max clean

D. 3 sets of:

D1) 2 pause Clean pulls @ 80% (3 second pause at knee)

…….rest 90 seconds

D2) 2 Push Press + Hold @ 80% (3 second lockout)

…….rest 90 seconds

Note: Post loads and how you felt.

Balance

3 Rounds For Time:

9 Bar Muscle Ups

21 Burpee Box Jumps (24/20)

Note: Post time completed…

Spiritual Work

A. Say a prayer while cooling down.

The Daily Experience 12/12/14

Spence Hunsaker — Welcome to the #400 club

Spence Joined the #400 club yesterday–at a BW of 170. There is only 2 other people in WAR who are apart of the #400 squat club. Can you guess who they are? One of them is obvious:)….It’s a proven fact that the one who can squat #400 is better than the one who cannot squat #400–ha ha.

Who gets the job? The interviewer who can squat #400? Or the interviewer who can’t? Let’s face it–we are better human beings if we can squat #400 :)….Spence–you are an incredible dude because you can squat #400. Not because you are strong–but because of the hard work and dedication you have put in to be apart of the #400 club. Many will talk about how they have such dedication and toughness, but let’s face it, most people are all talk. They are full of show but have no go. Way to be a doer and not just a talker. Way to be a goer and not just a shoer.

Welcome to the club buddy….
 

REMOTE PROGRAM

A. Run a 5k for time (be creative in your route)

B. Pray / meditate for 15 minutes on site.

C. Send out a thank you text

Spiritual Work

A. Go visit someone–grandparents, parents, old friend, etc…make this happen

 

STUDENT PROGRAM

Clear

3 sets (not for time) of:

1-minute ring plank hold

1-minute ME hand stand walk

5 broad jumps

Strong

A. Hang Clean: 4 x 3 (build to 3RM)

B. 3 sets to build to a tough single in the clean (full)

C. Split Jerk Session:

1) Find 5RM (wk 1)

2) 5 @ 95% of 5RM

3) 5 @ 90% of 5RM

Note: post loads…

Balance

A. 3 set of:

25 KBS (70/55)

25 Burpee Box Jump Overs (24/20)

…….rest 3 minutes (after 3rd sets rest then do B)

B. For Time:

25 Power Clean & Jerk (135/95)

25 Burpee Bar Hops

Note: post time completed….
LIFE COACH PROGRAM

Clear

3 sets (not for time) of:

1-minute ring plank hold

30 Second Hand Stand Hold

5 broad jumps

Strong

A. Power Snatch: 5 x 1

B. Power Clean + Push Jerk: 5 x 1

C. 5 sets of:

2 – Snatch Pulls

…….rest 60 seconds

5 – strict pull-ups + ME C2Bar Pull-Ups

…….rest 60 seconds.

(outlaw emphasis)

Balance

“Diane” –Tester

21, 15, 9 for time of:

Dead Lift (225/155)

HSPU (strict)

Note: post time completed

The Daily Experience 12/11/14

The American Open is taking place this weekend and I’m going to be watching this dude–Jared Flemming. If you don’t follow him on Instagram–then you should, especially if you’re serious about lifting weights.

 

REMOTE PROGRAM

A. Go for a hike, carrying a light load (steep / high intensity)

B. Send out a text, telling someone how thankful you are for them. Or call someone that you haven’t spoken to in a while and end the conversation with you telling them thanks for all that they have done for you.

 

STUDENT PROGRAM

Clear

3 sets (not for time) of:

10 Wall Balls

10 Burpee Push-Ups

10 OHS (bar/pvc)

Strong

A. Hang Snatch (full): 4 x 3 (build to a 3RM)

B. In 3 attempts, build to a tough single in the snatch (full)

C. Front Squat Session:

1) Find 5RM (week 2)

2) 5 @ 95% of 5RM

3) 5 @ 90% of 5RM

Note: post loads + how this goes….

Balance

A. Row 3K for time

…….then rest 2 minutes and do B

B. EMOM for 7 minutes:

7/10 Pull-Ups (novice 7/ advanced 10)–they don’t have to be UB

…….then rest 2 minutes and do C

C. 300 Double Unders

Note: post 3k time + how many reps on B + double under time

Spiritual Work

A. Send out a text, telling someone how thankful you are for them. Or call someone that you haven’t spoken to in a while and end the conversation with you telling them thanks for all that they have done for you.

 

LIFE COACH PROGRAM

Clear

3 sets of: (not for time–get hot)

8-10 HSPU

8-10 clean grip OHS (light)

Row 200 meters

Strong

A. EMOM for 5 Min: 2 TnG Power Snatch @ 80%

B. EMOM for 5 min: 2 Power Clean & Push Jerks @ 75% (build each minute)

C. Low Bar Session: (2 week of 5’s)

1) Tough Single: 6 x 1-2 (build to 5lbs heavier than your are going to attempt for 5RM)

2) Find 5RM

3) 5 @ 95% of 5RM

4) 5 @ 90% of 5RM

5) Every 2 minutes for 6 minutes perform: 8 Low Bar @ 77% of 5rm.

NOTE: post loads…

Balance

In 10 minutes complete:

Max Burpees

Note: post total time competed…

Spiritual Work

A. Send out a text, telling someone how thankful you are for them. Or call someone that you haven’t spoken to in a while and end the conversation with you telling them thanks for all that they have done for you.