864 STRONG – Gunny’s Blog / Monday 07.18.2022


 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 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 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:

3 RFT:
10 One Arm KB Thrusters (R) / 10 One Arm KB Thrusters (L) 24kg./16kg. Bell
15 Chest-to-Bar Pull-ups
20 DUs / x3 singles

Time Cap: Clock stops at 10 minutes

RX = Form / Full ROM = Legit. Move fast and get reps. Show up and grind!

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 1 – You will have 15 minute to find your 5RM Deadlift – work up to a heavy DL. 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?

You guys are awesome!

Jay and Janice