Sat – 14/12/19

“If you can’t fly, then run. If you can’t run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr

Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain”.

Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact – that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.

What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.

As Martin Luther expresses, it’s not about the magnitude of the progress. All that matters, is that we’re moving forward.


Click Here


Warmup Run

200 M Easy Jog

30 sec

Front Plank
Inchworm to Push-ups Click Here

Hollow Hold Click Here
Air Squats

Superman Hold
Active Spidermans + Hamstring Stretch Click Here

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats


Wod – “Power Keg”

400 Meter Run
2 Rounds of “Cindy”
Max Clean and Jerks (50/30)

Rest 5 Minutes

200 Meter Run
3 Rounds of “Cindy”
Max Clean and Jerks (60/40)

  • 1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats
  • Choose variations that allow you to complete the pull-ups in 1 set and push-ups in no more than 2 sets

sx: Barbell 1st: (40/20). 2nd: (50/30)

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