June 26, 2026
Practice Makes Permanent
Think about the movements you perform daily, both inside and outside the gym.
Practice Makes Permanent
Every habit and faculty is confirmed and strengthened by the corresponding actions, that of walking by walking, that of running by running. If you have lain down for ten days, and then rise up and try to walk a long distance, you will see how much you are harmed.
— Epictetus, Discourses 2.18.1-2
Think about the movements you perform daily, both inside and outside the gym. Each rep on the bar, each step you take, each time you choose a healthy meal — these aren't just isolated events. They are deliberate acts that engrain patterns, building the physical and mental pathways for who you are becoming.
Consistency isn't about perfection; it's about showing up and doing the work, even when it's hard. Your body and mind are constantly adapting to what you consistently feed them. So, pay attention to the habits you're cultivating, because you are literally practicing your future self into existence.
Today's challenge: Today, pick one small, positive action you usually skip (like stretching post-WOD or drinking an extra glass of water) and execute it with full intention.
Workout of the Day
Warm Up
@5:00 GENERAL WARMUP 2 Rounds: -30s Bootstraps / 10 Air Squats -20s Deadhang + 10 Scap Pull-ups
2 Rounds: -20s/side Pallof Split Stance Overhead Press -20s Jump Squats / Verical Jump (coach led - load + explosive)
**@10:00 SPECIFIC WARMUP ** 2 Rounds: -30s Barbell Press / Split Stance Press (dominant leg) -1:00 3 Pos. Muscle Clean / 3 Pos. Power Clean -20s Step-ups / Box Jumps
2 Rounds: -30s Burpee / Burpee Get-overs -10s x 2: hold Chin Over Bar Iso hold + 5s negative
@17:00 -Split Jerk -Drop Jerk -Jerk Balance
@24:00 POWER CLEAN & SPLIT JERK TECHNIQUE
@45:00 MOUNTAIN OUT OF A MOLEHILL
POWER CLEAN & SPLIT JERK TECHNIQUE
Score: Load
**EMOM x 3 sets: ** -3 x Drop split jerks @ Empty bar-40%
EMOM x 3 sets: -2 x Power Clean + Split Jerk Balance @ 40-50%
Every 1:30 x 6 sets: -1 x Power Clean + Split Jerk @60/65/70/75/80/80+%*
*Record
MOUNTAIN OUT OF A MOLEHILL
Score: Time
4 RFT: -8 Burpee Box Get-Overs -8 Hang Clean & Jerks -4 Strict Pull-Ups
L1= 75/55, 30", band/toe-supported L2= 95/65, 48/40" L3= 125/85, 8 strict pull-ups
*Maintain 2:00 rounds