Tuesday, September 24, 2019


What do you do it for?

Why do you train, why do you want to get fitter, healthier, a better version of yourself.

This week I want you to write down your 3 reasons why you do fitness at 782. When things get hard you can look back at these sentences or paragraphs and this will provide you with the motivation you need on days when training feels tough. You may want to be a good role model, you may want to be able to play with your grandkids, you may want to compete and win, you may want to be able to move better, whatever it is that personally motivates you, write it down. Put it in your phone, your wallet, your journals, somewhere you will look daily to remind yourself why you choose to do this!

If you need help with this ask one of the coaches to give you some ideas or check with your support group, (family, friends, co-workers, etc.) to help you create ideas.

Reminder that we have a free trial class at 730pm tomorrow evening, Tuesday. Tell all your friends!

Athletics - 430/530

Shoulder Stamina

E3MOM x 3 Rounds - build in weight for your push press (9 minutes)

3 Push Press

6 Strict HSPU/Box Pushups

9 Strict Pushups

For your push press focus on speed through your hips so you can focus on those shoulders for the pushup work. During the HSPU choose a tough progression for yourself. Same goes for the Pushups. If 9 is easy for you add some weight, but really focus on that hollow position.

Grunt Work Conditioning

‘Lock & Load’

10 minute AMRAP

10 S2OH (135/95) (95/65) (75/55)

10 Box Jump Overs

10 T2B/Leg Raises/Knee Tucks/MB Situps

Balance & Stability Work

3 Rounds

30 sec DB/KB Waiter Walk (left arm)

30 sec DB/KB Waiter Walk (right arm)

50’ Handstand Walk or 30 sec Handstand/Wall Walk Hold

782 Adaptive - 11am (CF782)


3 Rounds

5 Pullups

250m Row AFAP

Grab your pullup set up and get after it and then from there jump on your rower and crush out your rowing.


20min AMRAP

5 Ball Slams

10 Shuttle Wheels

15 WBS

20cal Row

Now time to sweat.

782 Kids - 330pm


The Floor is Lava

MB Relay Races


3min AMRAP x 3 - Skill work for 5-10 minutes b/w each AMRAP

100m Sprint

5 Perfect Pushups

5 Perfect V-Snaps

5 Squat Jumps


Waiter Walk (DB/KB overhead)


Box Jumps or Step Ups

- Team 782