864 STRONG – YOU MATTER.

 I tell you, you can pray for anything, and if you believe that you’ve received it, it will be yours.
-Mark 11:24

Every time you defeat a temptation, you become more like Jesus!
-Rick Warren

SMILE!
Smile, smile, smile as often as possible. Your smiling will considerably reduce your stress and might just encourage someone else.
-Just Smile

Today’s schedule: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.

#1 Goal today – Get STRONGER. Strength (Back Squat) is our priority today. See you in the gym….. J&J

Before you start today’s training – Goat Work/Skill Work. Mobility/Warm-up / Can’t or Won’t? What’s holding you back?

864 Strength + Conditioning – The Daily Grind: AMRAP 10

10 Sit-ups
15 Squats
20 Box Step-ups

RX = Form / Full ROM = Legit. This is a fast paced sprint workout. Move fast and get reps. Show up and grind!
Box – 30/24 (Hips FULLY opened on box)

RX Movement Standards –  There is no almost RX. It’s 100% RX’d or Scaled. Scale based on your strength/motivation level. Movement standards will always be covered before the training starts. If you are not sure about a particular movement/exercise please be patient until we cover it as a group.

Strength / Week 3 – You will have 15 minute to find your 1RM Back Squat – work up to a heavy back squat. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that strong set. Push each other today. Our priority today = Get Stronger. Is it a PR day?
Form – A Squat above parallel is NOT a Squat!

You guys are awesome!

BE STRONG.
Jay and Janice