Hard Work Pays Off

These Intervals are very similar, if not very much so, the “WILL” pieces we occasionally see.

23rd Of April Year 2019

Strength 
In 10 Mins Establish a Heavy Squat Clean and Jerk

Conditioning
Each 3 minute Interval with follow a 2 minute Rest. Designed to have some recovery time to hit the next 3 minutes hard!  Each Interval compilation will consist of only 3 Rounds.  So, make sure you make the most of each one and RECKLESSLY storm through to get to the ME portion.  We constantly fluctuate from aerobic to anaerobic within our workouts…. honestly we probably only burn somewhere between 200 to 400 calories in a workout.  We burn more throughout the day.  For comparison reasons, it is probably somewhere between 1500 to 2500 depending on your physical activity throughout the day.  I have a friend that trains horses for a living.  I did my internship for school with him and cowboyed while my peers were in offices doing paperwork… it was awesome.  But, besides my dad, he is the hardest working person I know.  It’s not easy being out in heat, rain, snow, and wind day after day throwing a leg over a saddle and knowing you aren’t going to stop till the that horse is finished for the day, and that may be anywhere from 30 to an hour and a half… and he typically has about 14-17 horses he’s riding.  That’s a lot of energy he is expending.  For him, that range is up toward 3000 calories a day.  So, our workouts don’t compare to what it takes to go through our day.  This being said, it is intended to ensure we make the most of the hour we put into that metal roof we call a second home.  Intensity has a lot to do in our world and in our lives.  I’ll write a blog specifically about intensity.  I haven’t because I fear that time behind my computer, it will become a novel as what breath and depth may come of it.  It may, and will, be easy to go through the motions of this workout and leave knowing we showed up, but sometimes what is required of us is more.  More effort, more initiative, more “try” as my friend would put it.  It would be a good idea to have a goal that will help guide you through each interval to get the most out of each effort…. as it does just in life.  “There is no stimulus like that which comes from the consciousness of knowing that others believe in us.” – Orison Sweet Marden.
In 3 Mins Complete:
15 Dumbbell Cleans
15 Toes to Bar
10 Dumbbell Cleans
10 Toes to Bar
5 Dumbbell Cleans
5 Toes to bar
With remaining time ME Over the Bar Burpees

In 3 Mins Complete:
15 Deadlifts @225/155
15 Box Jumps
10 Deadlifts
10 Box Jumps
5 Deadlifts
5 Box Jumps
With Remaining time ME Burpee Box Jumps Overs


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