Gamifying gym time.
I’m not sure that’s really a word, but it is the act of making games from your workouts. Games make any activity much more interesting, challenging, and competitive. We have to remember that the method to our madness is meant for positive reinforcement to get more fit.

Games make things fun. AMRAP, For Time, EMOM, Max Effort. Ultimately, we are playing or competing against ourselves. Having the state of mind that whatever you do in the gym today, will make you better than yesterday allows you to grow. You can lose weight and get stronger or whatever it is you are after by putting in the work every day. That is winning.

It’s really easy to get caught up in the negative. Yelling at yourself because you missed that lift. Throwing your ropes because your rhythm is off. Ending any workout defeated. That is losing.

You can be winning in your fitness or losing. It’s up to you to make the most of your time in class. Keep things simple: Show up and win your workout. (Weird phrasing, I know.)



Back Squat 2 x 12
Front Squat 2 x 8

Warm up and perform your work sets on the Back Squat and then move directly to your work weight for the Front Squats. If last weeks sets went well add 5-10lbs to your working sets.



A) From 0:00 – 5:00

700m Row for Time

B) From 5:00 – 10:00

3 Rounds For Time::
7 each 1-Arm Dumbbell Push Press, as heavy as possible
12 Toes-to-Bars

Go heavy, but the goal is unbroken. Start with your non-dominant arm and do 7 reps before switching sides. Scale Toes-to-Bars to Hanging Leg Raises or Hanging Knee Raises as appropriate.

C) From 10:00 – 15:00

5 Rounds For Time:
25 Double-Unders
10 Sit-Ups

Scale Double-Unders to 50 singles or 10-15 attempts/makes as appropriate.

Today’s three conditioning peices should be sprints that allow you 1-2 minutes rest in between.