864 STRONG – Gunny’s Blog / Thursday 05.19.2022


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

Honest hearts produce honest actions.
-Brigham Young

Smile and wave boys. Just smile and wave.
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: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

#1 Goal today – To Be Strong! Accept responsibility for YOU. Don’t look for someone or something to blame. 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?

Reminder – Don’t turn a ten minute sprint workout into a 45 minute marathon.

864 Strength + Conditioning – The Daily Grind: 3 RFT

21 Thrusters (95/65)
12 Box Jumps (24/20)
Assault Bike Sprint – 10 Calories

Just because you are offended, doesn’t mean you are right.

Strength / Week 1 – You will have 15 minute to find your 5RM Floor Press – work up to a floor press. 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?

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.

You guys are awesome!

Jay and Janice