There are a lot of things that cause stress throughout the day such as work, traffic, that person in line that can’t decide what kind of coffee they want, and so many other things. I believe that the gym should not be one of those things. The gym is our adult playground or like Dave likes to call it his adult treehouse. This is the time of the day to destress and have some fun. I know from personal experience both myself and others that the gym can become a stressor. We put so much pressure on ourselves to learn something new or be able to go RX that we lose focus on why we are truly there. We are here because we’ve decided to make ourselves better and do something out of the ordinary. So when we are at Savin don’t focus on the negative focus on what has improved.
My new saying before I start working out lately has been SMILE…BREATHE…And MOVE….
Smile: keep it fun…keep it exciting…and keep this gym thing light hearted
Breathe: Obviously focus on breathing during the met cons…but when you feel that frustration come on…take a step back..Breathe…try again…
Move: keeping moving…keep working…keep trying and learning new things…
We are all on this journey together. And we are all improving each day. Keep trucking and keep working hard!


Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
– med ball toss
– back ext
– double unders

A. Snatch grip DL, 4 reps EMOM x 5
B. OH plate lunge steps, 3 x 10 steps
8 min amrap
8 kb swings
8 box step ups
4 push ups

rest 2 min

8 min amrap
8 wall balls
8 ring rows
8 sit ups

A. PS + Snatch; 65% x 2 reps EMOM x 5 minutes
B. OHS; 22×1; 2.2.2, rest 2 minutes
8 minute amrap
8 power snatch #95/65
5 box jumps, 24/20”

rest 4 minutes

8 minute amrap
20 wall ball, 20/26#
10 burpee up and over box, 24/20”