The Apex Approach

“Hold Tight”

10 Rounds for Time of:
Toes to Bar, 10 reps
2.0/1.5 Pood KB Swings, 10 reps

= 9:43 Rx

“Dynamic Duo”

With a Partner, For time:
800m Run
1.5/1.0 Pood KB Swings, 180 reps
Squats, 150 reps
Sit Ups, 120 reps
Push Ups, 90 reps
Strict Pull Ups, 60 reps
30”/24” Box Jumps, 30 reps
800m Run

Time to Beat= Coach and Caiden W, 22:13 Rx

“Two Faced”

For time:
Burpees, 20-18-16-14-12-10-8-6-4-2 reps
Pull Ups, 1-2-3-4-5-6-7-8-9-10 reps

Coach = 8:19
Caiden W= 8:26

“Ride or Die”

8 Rounds for Time of:
Echo Bike, 400m (0.25 miles)
Bar Muscle Ups, 3 reps

= 9:54

“Acid Rain”

Three Rounds for Time of:
400m Trail Run
24”/20” Burpee Box Jumps, 10 reps
Double KB Thruster 35 lbs/15 lbs, 10 reps

= 9:41
Caiden W= 9:14

“Pound For Pound”

For Time: 10-9-8-7-6-5-4-3-2-1 Reps Of
a) Back Squats at Bodyweight
b) 2” Deficit Handstand Push Ups

Coach = 8:53

“Donkey Kong”

For Time:
Ski Erg, 400m
Push Ups, 30 reps
Ski Erg, 300m
Push Ups, 30 reps
Ski Erg, 200m
Push Ups, 30 reps

Coach = 6:09 Rx
Caiden W = 7:06 Rx

The skies are black here in the Shenadoah Valley, hail the size of golf balls are pelting areas of the nearby city, and thunder crashed as we ran down our country road during the 400m sprints. But we do not fear the storm… we are becoming THE STORM!

CrossFit’s “Helen”

3 Rounds for time of
400m Run
1.5/1.0 Pood KB Swings, 21 reps
Pull Ups, 12 reps

Coach = 8:27 Rx
Caiden W= 8:07, Rx

“Tarzan”

3 Rounds for time of:
300m Trail Run (moderate elevation gain/loss)
15 ft rope climb, 2 reps
70 lbs dummy drag, 20m

Time to Beat: with 6:41

“Fuel Injected”

Three Rounds for Time of:
Burpees, 10 reps
KB Swings (1.5/1.0 Pood), 15 reps
Sit Ups, 20 reps
Run, 400m

Times to beat:
Coach = 8:35 Rx
Caiden Whitmore= 8:11 Rx

“Prefer Pain”: For time

24-16-8 reps of
Double KB Clean and Press (35/15)
Ring Dips

Times to beat:
Caiden Whitmore= 4:55 (15’s, Bar Dips)
Coach = 5:32 Rx

12 Minutes of EMOTM (Every Minute on the Minute):

a. Odd Minutes:
Pull Ups, 10 reps
35 lbs/20 lbs (Each Arm) DB Bicep Curls, 10 reps

b. Even Minutes:
50 lbs/30 lbs (Each Arm) DB Bench Press, 10 reps
Push Ups, 10 reps

*Penalty: 20 reps burpees for any missed round (unable to achieve all 20 reps within the minute)

“Easy Day”
10 minutes of EMOTM (Every Minute on the Minute):
a. KB Swings, 10 reps
b. KB Clean and Press, 3 reps each arm
Men at 53 lbs (1.5 pood), Women at 35 lbs (1.0 pood).

One of our favorite hotel room workouts:
“The Basic 100’s”

For time:
Push Ups (chest to floor, arms fully locked at the top), 100 reps
Sit Ups (shoulder blades on the floor, shoulders in front of groin at the top), 100 reps
Squats (hips below knees at bottom, full stand at top), 100 reps

Don’t cheat the standards! Part time work gets part time results.

Score to beat is 5:22, achieved by 10 year old Red Pride Wrestling Academy and Riverheads Youth Wrestling wrestler Caiden Whitmore. WHAT YOU GOT?!

Workout of the day comes to us from old school CrossFit “Main Site.” Back in the day when CF gyms (“boxes”) were few and far between, the majority of us would wait anxiously each evening waiting for these workouts to be released. Then the next day we would head to the nearest garage, park, globo gym, etc and get it done. A very different time in fitness…

Coach got a 12:07rx. Let’s go!

“Take The Hill”

For Time:
150 reps (75 each leg) of 20” step ups while holding a KB in front rack position. Recommended weight 1.5 pood/1.0 pood (men/women). Scale as needed for Youth, with target weight being approximately 20 reps each leg before needing to set the weight down.

Coach Whitmore= 9:41, performed on park bench at 1.5 pood (53 lbs). This was actually way harder on my arms than my legs, as keeping that weight held at chest height quickly because an issue. Outside temp was 87, heat index 94, humidity 79%. Good news is I won’t need to find a sauna today.

Campground workout! All you need for this one is a kettlebell. I use primal for most of my training, and today I chose a 1.5 pood (53 lbs) bell. A German Shepherd to watch the perimeter while you get after it is totally optional but recommended.

For time:

1) KB Swings, 150 reps (50 each at right hand, left hand, double)
2) KB Push Ups, 100 reps (switch hand positioning every 20 reps)
3) KB Clean and Press, 50 reps (25 each hand)

Go be different. Go BE the Apex.

Now officially offering online coaching services for all age ranges.

Don’t be fooled… you are capable of so much more.

https://open.spotify.com/episode/3qQl9BV6BVtg2jgHGLG8AM?si=RnyNKLrFR36Ha90bi-_bdQ

Whether active or passive, all humans have a relationship with strength. For the Apex Approach, and it’s infamous Conjugate System is our preferred method to develop top of the food chain strength. On this podcast we welcome from to dive deep into a strength development system that is quite possibly the most effective and proven option on the planet.

Episode 9: Weak Things Break with Chase Conley by The Apex Approach The Conjugate System, made famous by Westside Barbell founder Louie Simmons, is widely considered one of if not THE most superior methods of strength training on the planet. It's principles have not only been well researched, but also extremely well proven and battle tested amongst world class power...

Toughness is an extraordinarily useful tool to conquer many of life’s endeavors. So where does it come from? How do you get it? Check out Episode 8!

https://anchor.fm/jeremy-whitmore/episodes/Episode-8-Toughness-Wins-e1rbqln

Killing Comfort is locked and loaded.

https://anchor.fm/jeremy-whitmore/episodes/Episode-7-Killing-Comfort-e1qljib

Episode 5 is live on Spotify and Apple. It’s time to go well beyond goal setting… it’s time to actually execute and achieve on what you want in life by SETTING THE STANDARD.

“Your amount of success, or lack thereof, will be directly correlated to the worst level of behavior you are willing to tolerate.” Go get some.

I just wanted to sincerely thank all the supporters and listeners during these first few episodes as I’m very much still learning about the audio recording and editing world. It appears like I’ll be able to get some solid tech assistance this week, and the plan is to remaster the previous episodes (especially the one with Beau Baker) and re-release these episodes with much better sound.

Podcasting has been an awesome journey thus far, and I want to be sure our listeners get an exceptional listening experience. Again I appreciate your patience and understanding as we learn and evolve our Audio skill sets. Enjoy the new episode that just dropped, “SET YOUR STANDARD!”