Workout of the Day

Knock, Knock


Monday is here and he wants to talk...

Coming off another great weekend here in SoCal. Congrats to those of you that busted your hump this weekend at the Tough Mudder! Sri, Travis, Ana, Jessica and Cindy killed it!!!

Each and every week we dial it in and put forth the best effort in our training. Then Friday shows up to let you know you have 48 hours to completely undo what you have been working so hard at all week, especially on a weekend like Halloween. In fact Halloween usually marks the beginning of a long downward spiral for many people as they begin the "Holiday" season.

One great way to keep the pedal to the metal, keeping your training focused and centered is to train for something. Not all that different from what these fine folks did last weekend. A simple charity race can do it for you. Or maybe it is setting a new Personal Record before Christmas. Whatever "it" is dedicate yourself to making it happen. It's be an excellent accountability tool.

For those of us steering clear from the competitions and races, take a minute to remember all the hard work you've put into your training and exercise. Don't get me wrong we've all got to live a little. A piece of candy here, a glass of wine there, another piece of candy...and so on and so on. It can get pretty twisted by the time you get to the New Year.

It's Monday folks, it comes every week...make it a good one. Get your priorities set now so next Monday won't be such a drastic step back. Train with a purpose and live by design, you're gonna do great!

-Lift Strong and Prosper

Today's Program


3 X 3

4 Rounds
400m Run
15 Burpees
15 Front Squats (95/65)


3 X 3 (85, 85, 90%)

*Perform a Front Squat Followed by a Split or Power Jerk

Four Rounds
400m Run
10 Bar Facing Burpees
10 Thrusters (135/95)