Weekly Workouts

February 5, 2018

It’s time for a little Monday motivation for ya’ll so you can kick this weeks ass in the best way possible. What do you want to personally accomplish this week? Maybe you want to continue your progress in the gym or you want to commit to meditating everyday. Whatever it is, JUST DO IT. It is so damn easy to do things half-ass. I was recently listening to a book that mentioned if you want to implement new habits, you need to either do it once or do it every single day. Anything in between, it becomes a burden and kind of annoying. 

I personally have got caught in that cycle of half-ass committing to the things I want to do. What’s funny is that it’s often the things that are good for us that we don’t make a priority. Some days after work, all I want to do is be alone and watch TV but instead, commit to my gym schedule and just go. For me, it works better if I don’t even allow it to be a question of whether or not I’m doing something. Instead it becomes a non-negotiable and there is nothing else up for discussion. What do you do to stick to your commitments?

This week I worked out 4 times when I usually commit to 5. For the last couple of weeks, I’ve been skipping the rec volleyball that happens on Wednesday nights at 7. Although it’s early, it is also one of my two rest days. This past Wednesday I said the heck with it, and I went. Thursday rolled around and I got home from work with a desperate sense of wanting to just relax. It’s important to identify when we really do need to take a rest or when we are making excuses for ourselves. I chose to say home and take the night off Thursday night, and now I know for next time that I should probably just stay home on Wednesday nights and give my mind, body and soul a break. 

I am totally rambling right now. My hope is that you are SO motivated and want to oblige to your commitments because you aren’t hurting anyone but yourself. Don’t talk yourself out of doing something that will be good for you in the long run. Remember, it’s what we do everyday that adds up and changes the trajectory of our lives. Make the choices that are in alignment with your big end goals and what you want to achieve. Discipline, patience and knowing yourself will play a huge role in being able to do that. Happy Monday you beautiful people you. 


Sumo Deadlift 
8 x 3
I used #215.

For time:
100 Wallballs 
150 Double Unders
20 Power Snatches
 I used 14# wallball, did double unders and scaled my power snatch to 65#. My time was 14:03. 


Snatch Pull + Power Snatch (watch video here)
Build to a max complex in 5 working sets (1-1-1-1-1)
I got to 95#.

50 alt. Single-arm DB Power Snatches 
10 Single-arm DB Push Presses (each arm)
30 second DB OH Hold 
3 rounds
50 alt. Single-arm DB Power Snatches
I finished in around 10 minutes.


I played rec volleyball for 2 hours.

Thursday (Rest Day)


Shoulder Press 6×4
I used 75#.

OH Barbell Lunges
Box Jumps
I RX’d the workout and used 75# for the lunges and 20″ for the box jumps. I finished in 5:06.


3 rounds:
10 ca lrow
10 wallballs
10 med ball cleans
10 jumping pull-ups

16 Min AMRAP (As many rounds as possible):
30 calorie row
25 V-ups
20 wallballs (I used 14#)
15 squat cleans (I used 95#)
10 Jumping Chest to Bar Pull-ups
I got through 1 full round + 8 squat cleans.


I’m doing a 45 minute ROMWOD (range of motion workout). 

At-home/travel workout:

Air Squats

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