We are joined by Stu Brauer long time Fitness Professional , Gym Owner, Podcaster and Business Consultant in the “micro-gym” space on how he has developed such a strong growth focused mindset over the years as he’s evolved who he is within the industry.
30:00 AMRAP
10x Burpees
3x Deadlifts 155#/105#
10x Push Ups
3x Deadlifts 155#/105#
10x Air Squats
3x Deadlifts 155#/105#
400m Run
20-20-15-15-10-10-5-5
Box Jumps 20″
KB Swings 55#/35#
Push-ups
KB Goblet Squats 55#/35#
4x Rounds
1:00 Work + :20 Rest
1) Box Jumps or Step-ups
2) DB/KB Snatch
3) Row (max cals)
4) Battle Ropes
5) KB Deadlifts (2x KB)
6) Goblet Squats
30:00 AMRAP
30x Air Squats
25x Sit-ups
20x Push Ups
15x Push-Press 2xDB AHAP#
10x Burpees
5x Pull Ups
200m Run
25:00 AMRAP
10x KB Russian Twists
10x Ring Rows or Inverted Row
10x 1/2 Turkish Get up (Turkish sit-ups) / Per-side
10x Hand Release Push-ups
10x KB Around the Head
10x KB Goblet Squats
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
10-9-8-7-6-5-6-7-8-9-10
Air Squats
Sit-ups
Lunges
*Hold a :100 plank after each ‘even’ number round.
‘JOHNNY BRAVO’
100 Push Press (95#/55#)
Perform 5x Deadlifts Every Time You Break*
*Resting in the front rack for more than 3 seconds qualifies as breaking 😈
‘HELEN-ISH’
6x Rounds
Rounds 1, 3, 5
400m Run
15x KBS
8x Pull-ups
Rounds 2, 4, 6
15x Wall Balls
30x Double Unders
6x HSPU
5x Rounds
8x Alt DB Snatches
24x Double Unders
Into…
5x Rounds
4x 2xDB Thrusters
12x Burpees
20:00 EMOM
MIN 1: 200m
Run MIN 2: 10x Burpees
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Aaron and I go through what it means to go AWOL (Absent Without Official Leave) in the military, on your job, on your friends and in your personal life – and the costs associated with doing so.
This week joined by my ever awesome co-host Aaron “Grizz” Griswold.
10:00 AMRAP
25x Wallballs
25x Toes-to-Bar / Hanging Knee Raises / V-ups
200m Farmers Carry KB/DB #AHAP
Rest 2:00
10:00 AMRAP Repeat
Rest 1:00
4x Rounds
10x Burpees
10x Single Arm KB/DB Thrusters Left
10x Burpees
10x Single Arm KB/DB Thrusters Right
50-40-30-20-10
Air Squats
Sit-ups
Push-ups
*400m run between rounds
‘DEADBOLT’
21-15-9
2xDB Push Press #AHAP
Burpee
30:00 AMRAP
10x Goblet Squats
4x Turkish Get Ups
10x KB Lunges
4x Turkish Get Ups
10x KB Deadlifts
4x Turkish Get Ups
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim