Workouts

Rest as needed between rounds, and work with ferocity to maintain both time and quality in each; Even when the directive is “for time,” speed is never a substitute for form.

Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.

Hands off knees, off your back, ready for what’s next. Manage yourself.

Focus on mechanics, execution, and timing, and hit the tire like you mean it.

Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure.

Only count reps in which the mace handle moves parallel to the floor. Tuck your hips, tighten your guts, and keep the mace close to you.

Breathe, focus, and move fast- take missing the clock off the table as an option. Unless there’s money on the line, the pace does not change the range of motion.

Lift, move, and carry in strong, organized positions; Soft equals sketchy, especially any time the directive is “as heavy as possible

Make ambitious choices, and adjust weight/omit under-lifted sets as needed. Hustle in the transitions, limit rest, and manage breathing.

Hustle in transitions between movements.

With awareness, history can teach; With application, it can also protect.

Never make the mental mistake of thinking you’re too advanced for skill work in any realm.

Mind position and execution, and move with power. Attach, adjust, brace, and drive.

Blood can’t be weighed, and loyalty can’t be measured.

Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

Hustle, work hard and get out what you put in. Basic, important. Simple, not easy…

Transition seamlessly, and attempt no rest. Even in fatigue, hold high standards for each rep of every movement.