Practice Makes Permanent

Practice Makes Permanent

Every habit and faculty is formed and strengthened by the corresponding actions: that of walking by walking, that of running by running. If you wish to be a reader, read; if a writer, write. If you do not read for a whole day, do not say that you wish to read, but that you wish to do something else.

— Epictetus, Discourses 2.18

Think about the movements you perform daily, both inside and outside the gym. Each rep, each step, each choice you make reinforces a pattern. You're not just doing an exercise; you're actively sculpting your capabilities and character with every consistent effort.

This isn't about perfection, but about the relentless accumulation of small, intentional acts. Want to be stronger? Lift. Want to be more resilient? Show up. Your actions today are literally building the person you're becoming, so choose them wisely.

Today's challenge: Today, pick one small, consistent action you know will serve your long-term goals — like a few extra minutes of mobility or tracking your water — and execute it without fail.

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Workout of the Day

Warm Up

@5:00 GENERAL WARMUP 3:00: -Calf Stretch -Rig supported squat hold -4 square hops

2 Rounds: -20s/side Split Stance Pallof -20s/side Standing Fire Hyrdrant -30s Standing Psoas March

@10:00 SPECIFIC WARMUP 2 Rounds: -30s Single Unders / Du's -1:00 Barbell Front Squats / Dead Stop FS

2 Rounds: -1:00 Toes to Bar Progression -1:00 Sandbag Deadlifts / Sandbag to Shoulder

@18:00 -Build Front Squat *10s Hold in Front Rack after ea. set

@25:00 DS FRONT SQUATS

@47:00 ARTEMIS II

DS FRONT SQUATS

Score: Load

E2MOM x 3 sets: -1 Dead-Stop Front Squat @ 50-55% -5/side Chaos Pallof Press

EMOM x 8 sets:* -1 Dead-Stop Front Squat @ 60-70%

*Record

EMOM x 3 sets: -30s FR hold at 85-100%

ARTEMIS II

Score: Time

For time: 8x: -3 SB to Shoulder -7 Toes to Bar -21 Double Unders

L1= 75/50, singles, knee raises L2= 100/75 L3= 150/100