The Daily Experience 7/4/14

Happy 4th of July

**Reminder, there are no classes at night, only at 10am.

 

Clear

For time with a partner:

50 Wall Balls + 50 Burpees

Strong

Low Bar: 5 (75), 3 (85). + ME @ 95% (optional)

Balance

For time with a partner perform:

20 Tire Flips (flip back and forth)

+

20 Burpee Pull-Ups (alternate)

30 KB Snatch (55/35)

Run 400 Meters

40 Burpee Box Jumps (20)

50 KB Thrusters–2 arms (55/35)

+

20 Tire Flips (flip back and forth)

 

 

The Daily Experience 7/3/14

Kayden doing 10 thrusters. I’m proud of this kid. Keep going hard buddy..

WAR Makes People Happy

WAR will make a person happy. By us lifting weights, trying to eat healthy, being a reader, and thinking less of ourselves and more of others, will put us on a path to finding joy, happiness, and peace in this life.

It’s not just the gym experience that we need to make progress in: that’s the least of it. We need to be watching how we act out in the world. We need to be acting with patience and poise even when we feel like flipping out. How far can a person travel with feeling uncomfortable before they crack and get side tracked? I think a person can travel a long way–though it takes practice and having a belief in God (higher power). If we believe that we have help then we will look for that help, and will realize that obedience is linked to blessings, which will give way to us now having a testimony of God.

If we choose to stay clear even when we want to get clouded– then we will be blessed. If we attend a circle meeting instead of drug seeking–then we will be blessed. It’s the choices that we make each day that determine if we are to be happy. A series of wrong choices leads to the loss of the spiritual; and without the spiritual one cannot be truly happy.

Post your thoughts….

 

REMOTE PROGRAM

A. At a park perform for time: 100 Push-ups + 75 Sit Ups + 50 Bench Jumps

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

A. 50 HR push ups

B. Tabata Sit ups–4 minutes

Strong

EMOM for 12:

min 1: 8 TnG Shoulder2Overhead (135/95)

min 2: 8 Toes2bar

min 3: 8 Calorie Rows

NOTE: Post how this went…

Balance

For Time Complete:

12 Power Snatch (95/65)

15 Box Jumps (24/20)

Row 300 meters

15 KBS (70/55)

12 Burpees (6 inch target)

NOTE: Post time completed…

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 rounds @ 80%:

5 Tire Flips

Sprint 100 meters

…….rest is walk back

NOTE: Post how this went…

Strong

A. Hang Power Clean-3rm (start just above knee). + 3 @ 95%, 3 @ 90%.

NOTE: Post loads + reps + how it goes…

Balance

3 rounds for a total time of:

Row 750

20 Toes2bar

50 Double Unders

…….rest 1:1

NOTE: post total time completed…

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.

The Daily Experience 6/2714

REMOTE PROGRAM

For Time Complete:

100 walking lunges

50 burpees

Note: post time completed…

Spiritual Work

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

 

STUDENT

Clear

A. 3 sets @ 80%:

10TTB

10 kb snatch (55/35)

25 DU’s

…….rest 30 seconds

Strong

A. 5 sets of: Clean High Pull + Power Clean (increase each set)

B. Complete 50 Ring Push-Ups

Balance

A. Complete 5 rounds of:

8 Shoulder2overhead (135/95)

10 Burpees

50 meter OH carry

Run 200 meters

Note: post time completed…

Spiritual Work

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

 

LIFE COACH PROGRAM

Clear

A. 10 minutes of mobility / skill work

Strong

A. Power Snatch: 3rm (not tng)

B. Low Bar: 3 (70), 3 (80). + Max reps @ 90%

C. 10 Front Squat, as heavy as possible x 3. (compare notes–be heavier)

Note: post loads + how this goes.

Balance

3 Rounds for time:

Run 400 meters

8 Power Snatch (115/75)

7 Bar Muscle Ups

Note: post time completed…

Spiritual Work

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

The Daily Experience 5/2/14

The summer nights will soon be upon us. Participating in running in the early morning or night hours is a great experience in the summer. Such experience can teach us about the spiritual.

 

Remote Program

AM (earlier the better–just before sunrise)

A. Tester: Run 2 Miles for time (post time completed)

B. Read for 20 minutes…

PM (later the better–just before dark)

A. 60 yard sprints (on grass); walk/meditate for 2 minutes X 5

B. Run for 1 minute @ max effort; walk & pray for 2 minutes X 2

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

 

Student Program

CLEAR

A. Tabata Sit-Ups-4 minutes

B. 30 Second Hand Stand Hold X 3

STRONG

A. Build to a tough single in the shoulder press

B. At 75% of A, perform 6-8 shoulder press; rest 2 minutes X 3

C. 3 sets of: Max Strict Pull-Ups; rest 2 minutes

NOTE: Post loads…

BALANCE

Complete 5 Rounds for time of:

Row 200 Meters

10 Ring Dips

10 Wall Balls

10 Toes2Bar

NOTE: Post time completed…

SPIRITUAL WORK

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

 

Life Coach Program

CLEAR

A. 30 Seconds of double unders; rest 30 seconds X 10 (log total double unders)

B. Warm-Up with a 45/35 lb bar for 3-5 minutes doing: Muscle Snatch, Thruster, press, jerk (this is to be practice / getting you loose for the STRONG–be creative)

STRONG

A. In 15 minutes find todays 1RM in the Snatch

B. In 15 minutes find todays 1RM in the Clean & Jerk

NOTE: Post loads + how this goes. How did C go?

BALANCE

For Time Complete:

Run 800 Meters

30 Muscle Ups OR Burpee CTB Pull-Ups

Run 800 Meters

NOTE: Post time completed…

SPIRITUAL WORK

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

 

The Daily Experience 4/24/14

WAR LC Ben Simms enters the Low Bar 400 Club @ 405. Nice work bro..

Remote Program

A. AMRAP in 10 minutes of:

Sprint 100 meters (50 out / 50 back)

30 Air Squats

Sprint 100 meters (50 out / 50 back)

10 Burpees

NOTE: Post total rounds / reps

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

A. Ring Plank Holds; on 1 off 1 X 3

B. 25 Double Unders + 10 Wall Balls X 3

STRONG

A. Quickly, build to a heavy single in the front squat

B. 10 Front Squat @ 70%; rest 2 min; 7 Front Squat @ 75%

C. Complete 50 Ring Push-Ups

BALANCE

AMRAP in 11 Minutes of:

6 Burpees

7 Pull-Ups

8 Front Squats (95/65)–take from ground and not rack

NOTE: Post total rounds / reps..

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

A. 50 CTB Pull-Ups For Time

B. 75 Ring Dips For Time

NOTE: Post times

STRONG

A. Find your 1RM in the Clean & Jerk

B. In 7 sets, find your 1RM in the Front Squat : 5(65), 4(75), 3(80), 2 (85), 1 (90), 1 (95), 1 (100+).

C. Max Front Squat reps @ 85%

NOTE: Post loads + how this goes..

BALANCE

AMRAP in 10 Minutes of:

Sprint 100 Meters (50 out/50 back)

10 Dead Lifts (225/155)

Sprint 100 Meters (50 out/50 back)

10 Burpee Bar Hops

NOTE: Post total rounds / reps…

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…

 

The Daily Experience 4/8/14

Thankful for WAR Life Coach John Zizumbo. He has been with WAR since the beginning and has always been around to help people. Not many have been as consistent in living the WAR Lifestyle as John has. Thanks again John–WAR wouldn’t be the program that it is today without you.

Click to Read: Still Nervous

Remote Program

A.  10 Burpee Broad Jumps; rest 1 minute X 5

B. Run for 3 minutes @ 90%, then walk for 3 minutes / meditate X 3. (post how far you got + pictures)

C. 3 rounds for time of: 30 Air Squat + 15 Burpees + 30 Bench Dips (post time)

D. 5 Minute Cool Down walk (prayer & Gratitude)

E. At night, go outside and stare at the moon and get lost in meditative thought and prayer for 3-5 minutes…Post how the entire experience went–A-D..

 

Student Program

CLEAR

A. Rink Plank Hold 1 Min. + 10 Toes2Bar; rest 1 min. X 4.

B. 25 Double Unders + 5 Burpees; rest 1 min. X 5

STRONG

A. Build to a heavy single in the Power Clean

B. At 80% of A, complete EMOM for 5 min: 3 Power Cleans

C. 50 Ring Dips for time

BALANCE

A. For Time Complete:

5 Pull-Ups

50 Wall Balls

5 Pull-Ups

50 Walking Lunges

5 Pull-Ups

50 Push-Ups

5 Pull-Ups

50 KBS (70/55)

NOTE: Post time completed..

SPIRITUAL WORK

A. At night, go outside and stare at the moon and get lost in meditative thought and prayer for 3-5 minutes…

 

Life Coach Program

CLEAR

4 Sets of:

10 Pressing Sit-Ups

10 Evil Wheels

STRONG

A. Build to a tough single in the squat snatch

B. EMOM for 7 minutes perform: 2 Squat Snatch @ 80%.

C. 1 Squat Snatch @ 80% + Max reps of OHS (with same load); rest 2 min. X 2.

NOTE: Post loads + total OHS reps..

BALANCE

Complete 21, 15, 9 Reps for time of:

Shoulder2Overhead (155/115)–take from ground not rack

KBS (70/55)

Box Jumps (30/24)

NOTE: Post time completed….

SPIRITUAL WORK

A. At night, go outside and stare at the moon and get lost in meditative thought and prayer for 3-5 minutes…

 

The Daily Experience 3/27/14

Click to Read: “The Low Bar Funnel”

 

Remote Program

For Time Complete:

Run 1 Mile

50 Push-Ups

50 Air Squat

Run 1 Mile

NOTE: Post time completed..

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

A. Complete 50 Ring Push-Ups

B. Tabata-Sit-Ups–4 minutes

C. Complete 50 Pull-Ups

STRONG

A. Low Bar: 5 (75), 3 (85), 90 (1).

B. Low Bar: 6 Reps @ 80%; rest 2-3 minutes X 4.

BALANCE

15 Minute AMRAP of:

5 Front Squat (75/45)

10 KBS (55/35)

5 Push Press (75/45)

10 Box Jumps (20)

NOTE: Post total rounds / reps..

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:

Row 30 Seconds @ 100%

10 Burpees over the erg

rest 2 minutes

NOTE: Post total meters + 3 times…

STRONG

A. 5 Sets of:

Power Clean: 1. 1. 1. (rest 10 seconds in between singles-heavier than last week)

B. Front Squat: 5 (70), 3 (80), 1 (90), 5 (75), 5 (80)

NOTE: Post loads + how this goes..

BALANCE

A. 5 Rounds for time of:

Row 250 Meters

10 HSPU

5 Power Snatch (135/95)

NOTE: Post time completed…

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.

The Weekend Experience

Track Experience

A. Run 1 mile @ 70% effort (prayer / meditate)

B. 3 Sets of: 10 fast burpees + run 400 meters; rest 2 minutes

C. For time complete: Run 800 meters for time–rest 2 minutes–50 Burpees (post total time with including rest)

D. At the track, read for 20 minutes….

 

Gym Experience

3 sets for times of:

A. 15 Low Bar (185/135) + 15 Pull-Ups

rest 1 minute

…then rest exactly 5 minutes and then…

B. 10-1 Hang Squat Clean Latter (135/95)

NOTE: On B you go–10 HSC, 9 HSC, 8 HSC..and so on until 1. Post how both A & B go for you.

 

Spiritual Work

A. Read 20 minutes X 4-6

Be creative, and look to read in unique places

B. Prayer / Meditation

On saturday and sunday night, go outside and get lost in prayer and meditative thought for 10 minutes. Get into this experience….

C. Communication

Give someone in your family a compliment. Be creative, and look to make someone in your families day…

The Daily Experience 1/20/13

Click to Read the Article: The School of Addiction

Remote Program

CLEAR

A. Run 1 mile @ 70%–somewhat challenge yourself. Force thoughts of gratitude into your mind — look to be thankful for exercise….This could be done outside, indoors, or even on a treadmill. Post how this goes..

B. 3 Sets of:

25 Fast Anchored Sit-ups + 45 Second Push-Up Plank Hold

rest 1 minute

C. Walk around and meditate for 3 minutes before going into the STRONG…

STRONG

A. 5 Low Bar; rest 2 minutes X 5 (slightly heavier than last time)

NOTE: Read / meditate during rest–heavier than last time. If you don’t already, you need to be able to read off of your phone (amazon kindle — or iBooks)

BALANCE

A. For Time Complete:

30 Low Bar (155/95) +30 Burpees + Run 800 Meters

NOTE: Scale low bar as necessary. Similar to last monday, only slightly different with the low bar load being heavier. Post how this goes… 

SPIRITUAL WORK

A. Call someone after the gym experience to see how they are doing. Let the endorphins from doing the best that you could in the workout lead you to having a good, uplifting conversation…Post about it if you want…

 

Student Program

CLEAR

A. Dynamic Warm-Up (Get loose by performing in the movements)

B. Complete 10 Rnds for time of: 1 HSPU + 2 Burpees + 3KBS (70/55)

STRONG

A. Low Bar: 5 (70), 3(80), 1(90). + 7 Reps @65%; rest 2 min X 2

B. Max Strict Pull-Ups; rest 2 minutes; Max Strict Pull-Ups

NOTE: Post loads + Total Pull-ups 

BALANCE

Max Effort — For Total Time:

Row 250 meters

rest 2 min.

Row 250 meters

rest 90 seconds

Row 250 meters

rest 60 seconds

Row 250 meters

rest 30 seconds

Row 250 meters

rest 60 seconds

Row 250 meters

rest 90 seconds

Row 250 meters

rest 2 minutes

SPIRITUAL WORK

A. Call someone after the gym experience to see how they are doing. Let the endorphins from doing the best that you could in the workout lead you to having a good, uplifting conversation…Post about it if you want…

 

Life Coach Program

CLEAR

A. Dynamic Warm-Up (Get loose by performing in the movements)

B. Tabata Box Jumps — 3 minutes (take low score)

STRONG

A. Build to a tough single in the Power Snatch

B. 3 Power snatch (80%); rest 45 -60 seconds X 8.

NOTE: Slightly heavier than last week..Stick to that exact rest time…Post loads..Also, post video if you can

C. Low Bar: 5 (70), 3 (80), 1 (90), 1(95), 1 (reset 1RM if you feel like you can.) + 10 Reps @70%; rest 1 minutes; 10 Reps @ 70%

NOTE: Post all loads in A, B, & C. On the low bar, and only if you feel like it, then give it a shot to reset your 1RM. And then if you do reset it, base your 70% off of the new 1RM. 

BALANCE

A. For Time Complete: 20 Power Clean & Jerks (185/105)

       rest 2 minutes and then…

 

B. Max Calories Row in 4 Minutes

NOTE: Be detailed and post how this last part goes…

SPIRITUAL WORK

A. Call someone after the gym experience to see how they are doing. Let the endorphins from doing the best that you could in the workout lead you to having a good, uplifting conversation…Post about it if you want…

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.