Consistency it's key for success. Your body needs a period to adapt to the different stressors you throw at it with exercise. Without consistency you miss the opportunity for adaptation.

Leave the hard stuff up to us when it comes to writing the different style exercises within their different modalities. Give the program a chance to work by showing up at least 5 times a week. Hold yourself accountable; if work or life gets in the way and you're unable to make it, make sure you're doing something productive at home to make up for the missed workout. Comment below on what changes you can make to be more consistent at the gym.

1) Back squat 4x5@70% of 1RM Back squat

2) In teams of two complete Murph

1 Mile run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile run

 NOTE* As a team feel free to break up the middle portion of Murph as needed. Complete each run as a team the team cannot start the work until both teammates are back from the run.

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