“9 to 5”
AMRAP 5:
15/12 Calorie Row
12 Chest to Bar Pull-ups
9 Front Squats (95/65)

Rest 5 Minutes

AMRAP 5:
12/9 Calorie Row
9 Chest to Bar Pull-ups
6 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:
9/6 Calorie Row
6 Chest to Bar Pull-ups
3 Front Squats (155/105)

Rx+: 135/95, 155/105, 185/135 (sub 9/6/3 BMU for C2B’s)
Intermediate: 75/55, 95/65, 115/85
Novice: 55/35, 75/55, 95/65


“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

Pain gets a bad rap.
Not in our world.

Pain is a purely a temporary feeling… where suffering is a state of mind.

As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.

Pain is mandatory.
Suffering is optional.