7.12.24

AMRAP in 15 Minutes:

1 Power Snatch (95/135#)

 1 Deficit HSPU (3/4.5”)

 10 Double Unders

 

2 Power Snatches 

 2 Deficit HSPU

 20 Double Unders

3 Power Snatches

3 Deficit HSPU

30 Double Unders 

Continue adding in this sequence each round for the remainder of the 15 Minutes. 

 Quote:

 Leadership and learning are indispensable to each other.” 

-John F. Kennedy

7.11.24

 Front Squat

3-3-3-3-3 

Cash Out: 

For Time: 

30-20-10 reps of:

Air Bike Calories 

Back Rack Lunges (65/95#) 

GHD Sit-ups 

(time cap 12:00)

 Quote:

 Real leadership is leaders recognizing that they serve the people that they lead.” 

-Pete Hoekstra

7.10.24

TEST DAY - RECORD RESULTS

 “Christine” 

 3 Rounds for Time: 

500 Meter Row

 12 Deadlifts (Bodyweight)

 21 Box Jumps (20/24”)

CLICK HERE to compare to 9.5.23

 CLICK HERE to compare to 1.5.23 

CLICK HERE to compare to 5.8.23

Cash Out:

Strict Pull-ups

10-10-10-10 

 Quote:

 “A leader is one who knows the way, goes the way, and shows the way. Leadership is an action, not a position.” 

-Donald McGannon

7.9.24

AMRAP in 20 Minutes:

2 Rope Climbs (15') 

 10 DB Bench (35/50#) 

200 Meter Run

 Quote:

 "The greatest leader is not necessarily the one who does the greatest things. He is the one that gets the people to do the greatest things.”

 -Ronald Reagan

7.8.24

Clean and Jerk 

 1-1-1-1-1-1-1 

*Aim for all lifts to be 70% of 1RM and above 

 CASH OUT: 

For Time with a 10 Minute Cap: 

 

60 Clean and Jerks (65/95#) 

*Every minute on the minute complete 6 Burpees*

Quote:

“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.”

-John Quincy Adams

7.7.24

CARDIO SUNDAY

4 Rounds for Time:

24/30 Calorie Row 

30 Double Unders

24/30 Calorie Ski

30 Double Unders

Quote:

"Happiness is the real sense of fulfillment that comes from hard work."-  Joseph Barbara

7.6.24

FREE FRIENDS AND FAMILY

For time with a partner: 

Run 1,200 m then… 

16 Rounds of: 

 8 Toes-to-bars 

8 Burpee box jumps (20/24 in) then… 

47 Goblet squats (53/70 lb) 

 – Run together. 

– Split all other work evenly with one person working at a time. 

– One partner completes a full round of the couplet before switching.

Quote: 

The goal of practice is always to keep our beginner’s mind. – Jack Kornfield

7.5.24

 TEST DAY: RECORD RESULTS 

 10 RM Deadlift 

 

Cash Out: 

 AMRAP 8 Minutes

2-4-6-8-10 etc.. 

DB Snatch (35/50) 

Hand Release Pushups

 CLICK HERE to compare to 2.13.24

Quote:

"Great things come from hard work and perseverance. No Excuses."-  Kobe Bryant

7.4.24

 CLOSED FOR THE 4TH! 

HAVE A HAPPY AND SAFE HOLIDAY!

(Regular Class Schedule will resume tomorrow 7/5)

7.3.24

 AMRAP in 4 Minutes:

21 Wall Ball Shots (14/20" to 9/10')

21 Toes to Bar 

Max Wall Walks in Remaining Time 

Rest 2:00

AMRAP in 4 Minutes:

21 Toes to Bar 

9 Wall Walks

Max Wall Ball Shots in Remaining Time

Rest 2:00

AMRAP in 4 Minutes:

21 Wall Ball Shots

9 Wall Walks 

Max Toes to Bar in Remaining Time 

Quote:

"I’m a great believer in luck, and I find the harder I work the more I have of it."-  Thomas Jefferson

7.2.24

 For Time: 

100/120 Assault Bike 

 Starting at 0:00, Every 3:00 Complete:

 3 Hang Power Cleans (95/135)

 6 Front Squats (95/135)

 9 Burpees over the Bar

Quote: 

"Work harder than you think you did yesterday."- Alex Elle