Minute Drills w/30sec Rest/Transition
1st min = Max Strict Handstand Push-Ups – Rest 30 seconds
2nd min = Max Calories Row or Assault Bike – Rest 30 seconds
3rd min = Max Reps Strict Dips – Rest 30 seconds
4th min = Max Double-Unders – Rest 30 seconds
5th min = L-Seated DB/KB/BB Strict Press
Rest 2min and Repeat starting at Min 1, but this time Kipping HSPU, Kipping Dips, all other moves stay the same.
For Time:
10 Handstand Push-Ups RX+ Parallette HSPU MRX 2 Wall Walks
100 Double Unders
20 Dips (bar or ring) RX+ Ring Muscle-Up into Dips MRX Bar Dips
200m Run or Row or 0.5km Assault Bike
40 Hand Release Push-Ups RX+ Feet elevated 8/4″ MRX Push-Ups
400m Run or Row or 1km Assault Bike
50 Shoulder to Overhead 65/55 RX+ 75/65 MRX 45/35
My man 93
Trooper Smith!!!
As strong and fast as they come. Good luck at the academy and we will see you in six months.
?Good luck at Trooper school, TJ! You will do great!!!
My man! Will stick with you when the crap hits the fan…even when you did it to yourself…that’s a true friend!
You’ve been wanting it for years, and now you finally got it. Good luck, you’re gonna do big things!
Ain’t nobody like him and we sure gonna miss him at CFHSV. Talk about ‘show up and show out’ and “The Show” himself appears. I remember your first day TJ and CFHSV has never been the same ? Lets hit it one last time before you head off for a while!
Oh man…I can’t help but get a little teary eyed when I imagine not seeing this dude every day at CFHSV. TJ is family and I can’t expresss just how much he will be missed over these next six months. Wishing you all the best at trooper school TJ, and counting down until you come back home to CFHSV! ??
TJ is pure, unadulterated, positive energy. It has been an honor to be your lifting partner all these years. I’ll never forget TJ, Heath, and me at our L1 in Cookeville. Even in that intimidating and serious environment, TJ stood out. I’m sure the academy will be the same. As one of my old football coaches used to say, “Some people are on the team, but the special ones make the team better.” TJ is bad to the bone and now he needs to finally…after D1 football, a bachelors, and Masters Degree…..well it’s really Time To Pay the Bills
That dude is a stud right there. Keep up being an awesome dude man!
There you go! We will miss you so much TJ! You are nothing but fun. I’ll especially miss you following me to Kroger’s all over town! Oh, and that swagger into the gym with a Hardee’s biscuit. Good luck at trooper school. I’m sure you’ll pull me over one day with my heavy foot. Be nice!
TJ has fed so many kids. Your spirit will be irreplaceable! Best of luck on your next chapter, you always bring it!!!
Great guy, good luck TJ
My partner! You’ll be missed, TJ! You’re going to do great things and we’re all so proud of you!
This is the best picture EVER!!! So TJ!!! The 11:30 class will not be the same!! We will have to FaceTime TJ at the academy just so he can ask questions about the Wod!! Good luck, Kiddo! You will do amazing!
TJ brings an attitude and energy that is unmatched. You will truly be missed during your time at the academy. We will all be waiting anxiously for your return. Keep being you TJ, nothing can stop you!!
That smile lights up whatever room he enters !!! Man, I am gonna miss you brother, and believe me you are my brother!!! I am gonna have to find another squat partner now, but TJ you have been called to go forth and serve. Fulfill this calling and may the Lord watch over you as you watch over us! Love you brother!!!!! I better stop, cause I’m sitting here tearing up!
We will miss your big smile, bright eyes, and positive energy! I wish you the very best at trooper school and hope you come back soon! God bless you, TJ!
TJ- You’ve made us all a little better and we all appreciate it. I have no doubt that you will lead the pack on every run at Trooper school and they won’t have enough weight to load on your bar. Nonetheless, it’s your time my good friend and you are ready- we’ll see you back at CFHSV 6 months and a wake-up in that AHP Tahoe and starched trooper uniform. Godspeed
Way to be, TJ!
TJ thank you for making my day each and every time you walk through Bloom. I will miss “Hey Miss Patty”. My girls will miss that smile, that swagger, and lets be honest THE VIEW! We all love you TJ and wish you only great things. You deserve it all. ?❌⭕️
Today is my rest day. But you can bet I’ll be at the 11:30 class to support you TJ. You are an awesome person and display your Christian life everyday. It’s been such an honor to get to know you. I pray you will stay safe as a state trooper. You will be great.
Great pic TJ. Best of luck at the academy. I know you will do very well.
TJ! Now whose crop top videos of BIG WEIGHT lifting are we gonna watch on FB and IG??? You’ve set goals, you’ve met goals, and you’ve got the time, ability, and motivation to accomplish so much more. Keep it up and don’t forget to document your successes 🙂
there u go
Studly picture! Best Wishes TJ! 🙂
T.J. A.K.A #ThePeoplesChamp, good luck with your new adventures. Looking forward to hearing all about it. Keep lifting heavy every day!
A. Complete
B. 15:30 RX+
TJ, you better show up in 6 months during the 1130 class with one of those grand entrances! Lights flashing, sirens blaring, and yelling on a bull horn “Feed the kids”! 1130 will never be the same without you. We will all miss you.
13:54 Rx+
Parallette HSPU completes around 4:04
Got to take the 11:30 class today. It made my day!
A. Complete
B. 11:16 rx +
Great time jumping in with the 11:30 class! They were rocking and rolling.
A. Complete
B. 9:46 Rx+
A: Complete
B: 13:16 RX ( all running, ring dips)
Great having coaches jump in with the class to throw down with TJ one more time.
Congratulations TJB and good luck to you! Be safe and train hard!
Good luck TJ
11:38 rx (row)
Best of luck, TJ!!!
TJ! It’s come back season!! This guy never fails to show up with a big smile on his face and in total beast mode! Always going hard and always making brutal strength days seem fun! I know he will put his heart and soul into this new chapter of life because just how he lives. Excited to have him back at CFHSV as soon as possible! Go get the job done TJ and come back ready to go!
2:00pm Open Gym:
A: 15/18-18/16(bike)-20/24(rings)-100/101-20/24(12kg)
B: 11:00 even
– All RX+, but I couldn’t RMU due to injury.
(Parallettes/DUs/Rings/Bike/8″rise/Bike/75#)
– TJ is one great guy!! He is always upbeat, friendly and ready to hit the weights!! Good luck on your next venture friend!! I know you will hit it hard and succeed!!
9:10 RX run