You always hear us say that we expect you to push to your top level of intensity.  You have also heard us say that we want your high intensity but we realize that your high intensity relative to that day.  There will be some days when you are really on! There are some days when you are slightly off.  And there are some days that you are aren't even in the ball park.  Does this mean that you are increasing or decreasing in your training?  No.  It just means that you are living and unless your life is identical each and every day, then the amount of energy, or amount of "fired-up-ness" to be there crushing yourself just might not be at its top levels.  This is no big deal.  For those of you that compete, don't expect to give a Games competition result each and everyday you workout.  This doesn't mean that you shouldn't try hard everyday.  What it means is that you should push your body as hard as you can each time but don't put the extra competition pressure on yourself until you start to get close to a competition.  Don't let yourself get burned out with all the mental pressure.  The physical pressure is enough to do anyone in if they aren't aware of what they are doing and paying attention to how their body is doing.  So, get in there and give what you have, but have fun with it!!!!!  Whats the big picture goal???  That's right........A long life of Functional Fitness!!!


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Inferno Warm-up x 3

Complete the following:


AMRAP in 4min.
4 reps Dealift (325#, 225# or 75% of 1RM)
Muscle-Up (4reps, 2 reps or scale with Jumping ring Muscle-Ups)

......8 min rest......

AMRAP in 6min.
6 reps Squat Clean (185#, 135#)
Handstand Push-Ups (12 reps, 6 reps)

.....6 min rest......

AMRAP in 8min.
400m Run
10 reps Chest-to-Bar Pull-Ups
10 reps Burpees


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