Weekly Workout: A couple women, Rucking, Bench Press, Double under and Hang Cleans.

snatch weekly workout.jpg

This week had a little bit of everything mixed in.

That’s what I love about fitness, you can always improve, and you get to see results. It’s not just about the number on the scale or the waist size, it’s about getting stronger, feeling more alive, and improving your life a little at a time.

Most people make fitness far more difficult than it needs to be. It’s a lifestyle, a marathon so to speak. Unfortunately, a lot of people have turned it into something it isn’t, and they prey on peoples insecurities to sell them a product.

The truth is that if you do something every day, and do it in a progressively more challenging format you will inevitably reach your goals. Consistency and discipline are the keys to everything.

If your goal of working out is to try and get skinny for summer or lose weight or whatever, it’s not really based on anything long term. Instead, just focus on doing at least one workout a day for the rest of your life, even if it’s as small as walking for 10 minutes today.

Stop telling yourself that you will start tomorrow, and just start right now. Why put off until tomorrow what you could do today?


Ruck, Ruck, and run:

Set aside 3 hours to do a long ruck. (I woke up really early to do mine, so my wife and kids were still asleep.)

  • Ruck 2 miles with alternating 80# or 60# sandbag every ¼ mile or so. (30# ruck)
  • Ruck 2 miles without any extra weight (30# ruck)
  • Run 2 miles (No ruck)



Brutal Bodyweight

For time:

  • 200 sit-ups
  • 150 Push press 75#
  • 50 pull-ups
  • 300 double under (need jump rope)
  • 100 dips
  • 100 lunges
  • 100 squats



Ruckus Among us

With 35# kettlebell in 1 hour:

  • Ruck 3 miles (30# ruck)



2 Girls – one Clock


  • 21-15-9 reps of:
  • 115 lb. - 135 lb. cleans
  • Ring dips

Rest 5 minutes


  • 115 lb. - 135 lb. snatch, 30 reps




  • Work on your side projects or catch up on sleep
  • Stretch and do some accessory work to prevent injury


Linda: 3 Bars of Death

10-9-8-7-6-5-4-3-2-1 Reps for Time:

  • Deadlift (1.5 BW)
  • Bench Press (BW)
  • Clean (3/4 BW)

Working out and exercising isn't always fun, and it's certainly not easy. If it was we would have a bunch of Greek gods walking around, right?

Physical fitness must be a priority in a man's life. Too many men let this slip through the cracks and instead choose something far less rewarding. Working out is a non-negotiable.

Men are warriors, and part of that lineage is being strong and training your body.

The Romans had a word for all the virtues of manliness: "Virtus". The Latin word for Virtus can be translated as Manliness or Excellence.

Within Virtus, there were virtues that a man was to possess and one of those was "Constantia" or "resolute". Constantia is the virtue that drives an individual to pursue a purpose and realize a goal. The virtue is linked to self-control. So in order to realize Constantia, and Virtus one must have self-control or better yet....discipline.

Within Constantia there is also something called Endurance. The Romans believed a citizen should be able to defend themselves on the battlefield, therefore physical fitness and endurance were of high regard.

Unfortunately, today we neglect physical fitness. We don't view it as a virtue, but instead think of it as something that obsessive people do, or people who have a lot of time. Physical Fitness is for everyone regardless of who they are. You are only denying yourself the chance to get to see how awesome your body is, and what it is capable of doing, when you choose not to incorporate it into your daily regime.

When a person is resolute in their goals, they escape what others deem as cowardice because they are able to stand firm. This achieving of goals boosts self-esteem, prevents self-doubt and provides a sense of personal worth.

It is difficult to feel a sense of self-worth when you hate the way that your body looks, or you are upset with yourself for constantly sitting around doing nothing to work towards a goal.

The goal is to WIN in life, it's not to lose.

Don't take that the wrong way. I don't mean that everything is a competition, but you can let this life you live in own you.

  • If you are overweight and out of shape, you are losing the fight for your health. 
  • If you are in debt over your head, then you are losing the financial fight
  • If you are looking at pornography then you are losing the fight for your mind
  • If you are not standing up for yourself and your goals then you are losing the fight for the man you were made to be.

You are in a fight for your life. The way to win is through Discipline, through "Virtus".