Mon – 16/3/20


“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.
Never complain.
Never make excuses.


Click Here


30 Seconds Each

PVC Pass Throughs Video
PVC Overhead Squats
Down Dog Video

PVC Pass Throughs
PVC Overhead Squats
Up Dog Video

PVC Pass Throughs
PVC Overhead Squats
Push-up to Down Dog Video

Get More Narrow with Each Set on PVC

Barbell Warmup

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

DEMO VIDEO: Click Here


Pec Stretch on Wall: 30 Seconds Each Side


Barbell Ankle Stretch: 1 Minute


“Spice Girl”

For Time:
21 Power Snatches (40/30)
5 Rounds of “Cindy”
21 Overhead Squats (40/30)
5 Rounds of “Cindy”
21 Squat Snatches (40/30)





  • In this chipper workout, we’ll alternate between barbell movements and bodyweight movements
  • This workout is designed to be light with a medium time domain, using weights and variations that allow us to always keep moving forward
  • We expect this workout to take around 9-16 minutes to complete


  • Let’s use one lighter barbell weight for all three movements
  • We’re likely choosing this weight based off the most difficult movement of the three, the squat snatch
  • This should be a load that you could cycle for 15+ reps unbroken when fresh


  • One round of””Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats
  • Let’s choose variations here that allow for unbroken pull-ups and 1-2 sets for the push-ups within the workout
  • You can also adjust the rep scheme to something like 3-6-9 if you are modifying volume

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