20/3/20 – Fri


“Don’t bunt. Aim out of the ballpark.” – David Oglivy

One of the most dangerous things we can do in life is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.

We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.


Click Here


2-3 Rounds

30 Seconds Air Squats
30 Seconds Medicine Ball Deadlifts
30 Seconds Alternating Box Step-ups
30 Seconds Medicine Ball Strict Press
30 Seconds Row

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


Child’s Pose on Box: 1 Minute


Squat Hold: 1 Minute


“Fight Gone Bad”

3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (40/30)
1 Minute Box Jumps (20″”)
1 Minute Push Press (40/30)
1 Minute Row Calories
1 Minute Rest





  • “Fight Gone Bad” is a classic benchmark workout that was last completed here on May 17, 2019
  • You’ll work for 5 minutes straight before resting for 1 in this light weight, high rep workout
  • Keep a running total of your reps on each round and record them during your rest period
  • Your final score is total reps completed at the end of 3 rounds


  • Choose a weight here that allows you to complete at least 15 reps within the minute on all 3 rounds


  • Choose lighter barbell weights that you could complete for 25+ unbroken reps when fresh
  • We’re ideally using the same barbell weight for both movements


  • These are regular box jumps, requiring full extension on top of the box
  • Both men and women will jump to a 20 inch box

Leave a Reply