Weekly Workout: Kettlebells, Rucking, and just generally slaying the giants in your way


On Wednesday morning, I didn't want to get out of bed. 

The alarm clock went off at 4:05 am, which is what I set it at every day. I lay there in my bed thinking about how tired I was, and how I could get 2 more hours of sleep before I had to get ready to leave for work if I wanted to.

Then, my inner voice took over. It said that I needed to get up because I was only cheating myself. It was telling me that I was going to feel miserable all day if I didn't get up and get my workout in, and do my morning routine. I knew this inner voice was right. Who was I trying to fool?

I got up, got my workout gear on, grabbed some water and turned on Pandora Radio to "Oceana" station (Heavy Rock Music). I started a progression of working up to a triple of Squat Cleans. 

It felt good, then I finished off with One of CrossFit's women workouts "Annie"

If I wouldn't have gotten up, I wouldn't have been able to push myself physically or mentally. I would have missed out on the opportunity to make myself better. Did I end up wishing I could have slept 2 more hours? NO!

Had I chose to sleep though, I would have missed not getting in a workout.

I believe that without exercising a person puts themselves behind the curve. They handicap themselves. Exercise gives you energy, makes you feel good about yourself, increases confidence and self-esteem, and inhibits or defeats all sorts of injuries and illnesses.


People who don't exercise tend to focus more on themselves, their circumstances, their inadequacies, and their poor physical health or appearance. That seems like a huge waste of time to spend worrying about all that stuff.

Would you rather feel good about yourself and have a plan, or always complain about your situation and not feel good physically?

This is not rocket or brain science, but I think we make it that way sometimes.

If men and women spent more time doing the things they always talk about they would find that they would be much more productive and healthy. They would have more time than they ever thought they had.

It's all about being intentional, doing the right thing, and making it a lifestyle.

I'm not standing on a soap box, but this lack of physical fitness is affecting men, and when men are affected and become passive and lethargic, it bleed into those men's families.

With that being said, here are this weeks workouts:


Death By Kettle-Bell:

In teams of three: 1 person always swinging KB, one person running, one person resting. (Rotate how you want as long as one person is doing something at all times)

  • 1500 KB Swings (35#-53# KB)
  • Run 800m
  • Rest

If you are by yourself, complete for time:

  • 500 KB Swings (35#-53# KB)
  • 1.5 mile run
  • 800 m farmers carry (400m left hand, 400m right hand)


Ruck for time:

  • 3.5 mile, with 40# 


Squat Cleans:

  • Work up to max set of three (triple) Squat Cleans
  • "Annie" - For time


Split Jerks

  • 7 sets 3 reps, each for Load


Chest Destruction

  • Work up to an 8 rep max Bench press. (One of the sets on the work up should be a 12 rep set)
  • Dumbbell Bench press (3 sets x 12 reps)
  • Chest Press (3 sets x 10-12 reps)
  • Seated Cable Rows (3 sets x 12 reps)
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If there is one thing that I could impress on every man that is reading this, is that you can save a lot of time and energy by creating your own garage gym. Not only will you be setting yourself up for success but you are showing your family that your health and fitness is important to you.

When they see how it is helping you in your daily life, they will want to be a part of it.

It doesn't have to be perfect, it just has to be yours, and you have to use it.

Life is challenging,

The only way to get through it is to get ahead of it. Workout out is going to help you fight daily battles that arise. You will learn to slay the giant in your way.

Don't put it off.

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