Jarrad

Uriel

Mike

Dues paid. Forgot to check this off yesterday

Guillermo

Lateral 🐻 crawls were a beast and the 12 min DB carry, brutal as always!

Kerry

Got some funny looks on the ship doing bear crawls

Dave Greene

Sarah Miron

Improved on most things but not everything. Did the finisher with a 35lbs this time instead of 30, brutal!

Caleb

Dan Doverspike

My love/hate relationship with bear crawls is becoming a more loving one!

Katie Merkent

Bumped up to 35 lb DB at the Metcon! Great shoulder day 💪

Travis Campbell

Benjamin

Lots of stress on the shoulders but this was welcomed as the DOMS for my triceps and legs have set in! I enjoy doing bear crawls so fun doing all the different variations.

Brock

Kenin

It was all fun and games until the DB bear crawl. Whooooo 🌶️🌶️🌶️🎲🎲🎲🎲

Tony

Jeff Ryan

Shifted leg day to Friday so today was shoulder and core. That 12 minute DB carry doesn’t seem to get any easier and I think the rack position is the hardest 🥵☠️

Hunter

-Bear Crawls  
-BB Overhead Press 
-Kneeling DB Arnold Alt. Presses 
-DB Bent Rev Fly 
-Lateral Bear Crawls
-Ab Wheel Rollouts 
-DB Bear Crawls

- Start on all fours and lift your knees so that they’re at a 90-degree angle and hovering about an inch off the ground
- Keep your back flat, core engaged, legs hip-width apart, and arms shoulder-width apart
- Move your right hand and left foot forward an equal distance while staying low to the ground
- Repeat with opposite limbs for the next step
- Continue moving forward

Bear Crawls

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

BB Overhead Press

- From a kneeling position raise the dumbbells to shoulder height on each side, and twist so that your palms are facing your body
- Keeping your eyes facing forwards, slowly press one dumbbell above your head while turning your wrist so that your palm is now facing forward (away from your body) until your arm is fully extended
- Lower the dumbbell back down to the starting position - twisting at the wrist until your palm is facing your body once again
- Repeat this movement immediately with your opposite arm
- Working back and forth for time or reps

Kneeling DB Arnold Alt. Presses

- Stand with feet shoulder-width apart, holding dumbbells at your sides
- Press the hips back in a hinge motion, bringing your chest forward and almost parallel to the floor
- Allow the weights to hang straight down (palms facing each other) while maintaining a tight core, straight back, and slight knee bend
- Raise both arms out to your side, on an exhale, keeping a soft bend in your elbows
- Squeeze the shoulder blades together as you pull them toward the spine
- Lower the weight back to the start position as you inhale (Avoid hunching your shoulders, and keep your chin tucked to maintain a neutral spine during the exercise)

DB Bent Reverse Flys

- Start on all fours and lift your knees so that they’re at a 90-degree angle and hovering about an inch off the ground
- Keep your back flat, core engaged, legs hip-width apart, and arms shoulder-width apart
- Move your hands and feet laterally an equal distance while staying low to the ground
- Repeat with opposite limbs for the next step
- Continue moving laterally

Lateral Bear Crawls

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab Wheel Rollouts

Light DB’s bear crawl forward 5-10 yards before bear crawling back to starting position. Focus on a flat back and keeping the shins parallel to the floor.

DB Bear Crawl

Day 25  Shoulders & Core

Manny Melo

Kevin

Brian

Welcome Video Pre Day 1

FAQ Video Pre Day 1

I started tracking about a week ago to get back on track and figure out my macros again!

Theresa Smith

Going to use the next couple of weeks before the program starts to track my macros and see where I am hitting and missing. And to figure out a few go to items when time is short or life gets in the way so I don’t fall back on bad habits.

Quick Nutrition Chat Pre Day 1

Really have focused on mobility and it’s made such a difference.  Thanks JSF

The importance of mobility training cannot be stressed enough, it has been so beneficial and definitely helps prevent injury too.

The mobility stuff is worth the price of the app alone. Everything else is just bonus! Love the phrase “aggressive mobility” and looking forward to attacking this challenge.

Mobility Rest Recovery Pre Day 1

Day one of action hero! This program is gonna rock

Jackson Lee

Zachary

Day 1  Back & Biceps

Absolutely wiped after that one. Great workout.

Kathleen Sierota

Day 2  Chest & Tricep

I’m still alive but I’m barely breathin! lol legs are jelly

Legs are smoked after that one.  🔥🔥

Day 3 Lower Body

Tai and Brendan

John

Day 4  Shoulders & Core

Adam

Day 5  Metabolic Mobility

Felt good to get through everything! Ready for the next workout!

Garret

Day 6  Mobility

Much needed mobility and 45 min elliptical. Ready for week 2!

Spent an hour doing this at the gym in the sun and my legs, hips, back feel great. It’s a lovely check in and softening exercise that will help me get through my 10hr shift on my feet. Thank you!

David Molloy

As good as yesterday!! Walked/jogged 4.25 miles then did mobility!! It was amazing.

Kimm

Day 7  Mobility

Justin

Manny

Day 8 Single leg focus

Albert

Great way to finish with those Atomic pushups 😮‍💨 
Thanks for the sesh

Day 9 Upper Body Straight Sets

Wowsers, 100 calories out the gate and 100x feet to bar is like getting hit by cricket bat/baseball bat 🏏
Definitely earned the beers with this one! Thanks

Day 10 Core & Conditioning Assault Bike Sandwich

Day 11 Upper Body Bodyweight Focus

Day 12 Lower Body Bodyweight Focus

Very helpful and I’m really starting to enjoy being in the gym to stretch and open up the movement patterns

Vols7328!

Felt really good to focus on the mobility today. It’s really nice to slow down and focus on the tight spots or areas that need a little extra lovin. The hangs and what I call “the kitchen sink” is my absolute favorite stretch. Feels so good!

Day 13  Mobility

Day 14 Mobility

Jose

Day 15 Total Body Check in #1

Substituted an hour ruck walk for the deadmill sprints.

Did :30 sprints on and :30 off on assault runner

Danielle

Day 16 Deadmill Sprints & Mobility

Day 17 Total Body Check in #2

Enjoyed this.  Used chains and changed up with carrying dumbbells

Zach

Day 18 Mobility & Rucking Workout

Day 19 Total Body Checkin #3

Went on a 2.5 walk with a 18# weight vest.

20 minutes treadmill max incline @ 3 mph holding 5 lb weights…ready to dominate the day

Day 20  Mobility

Day 21  Mobility

Ezekiel

Day 22  Back & Biceps

Not enough time to finish but a sick upper body pump

Andrew

Day 23  Chest & Tricep

I fear Bulgarians every time, idk how you can go 100s so calmly

Maren

Day 24 Lower Body

Day 26  Metabolic Mobility

Forgo to swipe yesterday but got that needed mobility done.

I forgot to mark this as complete but got in extra mobility yesterday!

Day 27  Mobility

Mobility done and a nice easy 3 mile run for active recovery today.

Day 28  Mobility

Day 29 Single leg focus

Nice one but got through it. Band pull apart are hard.

Day 30 Upper Body Straight Sets

Jon Shore

I find the toe to bar near on impossible to do so just mixed it up with some lying leg raises...
Not going to lie. I couldn't finish the 150 Cals at the end. I was ready to pass out 🤦🏾‍♂️🤪🤪🤪

Anthony

Day 31 Core & Conditioning Assault Bike Sandwich

Day 32 Upper Body Bodyweight Focus

Day 33 Lower Body Bodyweight Focus

Needed this. Hip flexor, psoas and piriformis on my right side is so tight.

Day 34  Mobility

I love that this is on the program several times! Forces me to do it and feels amazing!!!

Two days of foam rolling in a row felt great

Day 35 Mobility

Hey. Need an alternative for renegades..  it’s bothering my right shoulder on the pull.

Damian

Day 36 Total Body Check in #1

Rower and did 20 rnds at 20 sec sprint and 40 sec rest

Used air bike and added 100 push ups in 10 minutes as a finisher

Day 37 Deadmill Sprints & Mobility

Day 38 Total Body Check in #2

Embracing rucking … 25#s of pure sand on an ol backpack 💪

Day 39 Mobility & Rucking Workout

Day 40 Total Body Checkin #3

Got in around 45 minutes of mobility today between two sessions!

Day 41  Mobility

Day 42  Mobility

Day 43  Back & Biceps

Great session... struggled to finish the waterfall though... I was cooked..🥵🥵🥵

That finisher finished me! Great workout!

Day 44  Chest & Tricep

Love this session...mixed it up today and used some of the big boy machines at the gym for a change... 🤪🤣🤣🤣

Day 45 Lower Body

Man that 12min dumbbell finisher was real!

Great finisher 🎲🎲🎲🫡🌶️🌶️🌶️

Day 25 Shoulders & Core

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