Daily Challenge

“Mr. Green”
Format: Benchmark Challenge
Tracking: Time

Prescribed: No Bands
100 Goblet Squats (44#/26#)
50/25 Pull-Ups
2 Mile Run

Scaled A: w/ Bands
100 Goblet Squats (44#/26#)
50/50 Pull-Ups
2 Mile Run

Scaled B: Beginners
100 BW Squats
50 Pull-Ups (Band)
1 Mile Run


8a (MB)

5×3 Back Squat (@90%)

5×3 Hang Snatch (@75%)

Snatches – Singles at 75 – 90%

P360 Shred
6 am (CP)

5/s RDL
10 Plate Ground to Overheads
5/s Plank Kick-Twists
5 Burpee MB Slams
100m Side Shuffle
(x30 min)
Bridge Run!


5:30 (MB)

5 x 300m Row
(Mid 20s stroke rate, 2:1 stroke to recovery ratio)

800:100m Reverse Ladder
10 Thrusters after each
(90′ Rest)

 Training Notes

What Are The Benefits of “For Time?”

You probably have noticed the inclusion of timed workouts the past two Fridays. The benefits of pushing yourself for time are profound.

  1. First, it gives you more measureables. If all you do is track your single barbell lifts, your training is very lopsided. Since a lot of our benchmark Friday workouts will be repeating frequently, you’ll have direct access to your progress by logging your results. The more measureables you have to track and improve, the more likely you are to succeed and reach your goals.
  2. Second, it’s about learning true max effort. Pushing at your body’s maximum allowance is not a sustainable form of daily training. But performed once per week, it is incredibly beneficial to providing your body increased stimulus to elicit results and change.
  3. Third, you’ll develop confidence. be shocked at what you find that you can do when you push yourself. That confidence then carries over into your following workouts. The better your workouts, the greater your results.
  4. Fourth, it’s about competing with yourself. Drive and competition to succeed should be at the forefront of your training goals. If you can’t dig deep enough to compete with your inner voice, your goals don’t have much hope.

The Beauty of Last Place?

Why is that cool and why do we consider that the best finish of the day?

You see, a time towards the bottom usually means you wavered on whether or not to do prescribed or scaled, but ultimately chose the harder route that you weren’t sure you could do👌. Pushing yourself, finding a new level and a new confidence in yourself. That’s what it’s about. Lyndsay had no idea should could 95# hang cleans for 10 rounds.  Now she does.

Wonder what she’ll find out next?

Track your progress and hold yourself accountable. Always.