11.6.24

For Time: 

20-16-12-8-4
Deficit Handstand Push-ups (1x25/45# Bumper Plates)

10-8-6-4-2
Squat Cleans (135/205#) 

Quote:

 "One isn't necessarily born with courage, but one is born with potential. Without courage, we cannot practice any other virtue with consistency. We can't be kind, true, merciful, generous, or honest."

-Maya Angelou

11.5.24

5 - 3:00 Rounds

50 Double Unders 
16/20 Calorie Air Bike 
Max Burpee Box Jump Overs (20/24") 

Rest 1:00 between rounds

Quote: 

The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence.

- Confucius 

11.4.24

TEST DAY - RECORD RESULTS

5RM Push Press 

To Compare to 7.16.24 CLICK HERE
To Compare to 3.6.24 CLICK HERE 

Cash Out: 
AMRAP in 10 minutes: 
3 Bar Muscle Ups
20 Dumbbell Push Press (35/50#)

Quote: 

"Leadership is unlocking people's potential to become better."

- Bill Bradley

KOP Strong Month 1

 

Month 1 is Completed! It is always impressive to see all of the work that our athletes put in every day, trying to be the best version of themselves. Shout out to all of the athletes that chose to complete some or all of these 10 throughout the last 5 weeks.

Erini: 7

Seth: 2

Larissa: 6

Alex B: 1 

Em G: 1

Shannon: 10

Pam: 10 

Ben: 8

Julia: 3

Freaky: 9

Jeff: 8

Tucker: 9

Brennan: 8
Gordy: 1 

Grace: 8

Danielle C: 4

Aimee: 2 

Miguel: 1 

Heather: 2

Sarah: 1 

Gillian: 4

Adrian: 1

Danielle G: 2

Rakshit: 2

Steph: 1

Edwin: 1

Jamie: 1 

11.3.24

 CARDIO SUNDAY 

AMRAP in 5 minutes:

24/30 Calorie Row

24 Wall Balls (14/20 to 9/10ft)

Max Calorie C2 Bike or Air Bike

Rest 2:00

AMRAP in 5 minutes:
24/30 Calorie Row

24/30 Calorie C2 Bike or Air Bike

Max Wall Balls (14/20 to 9/10ft)

Rest 2:00

AMRAP in 5 minutes:

24 Wall Balls (14/20 to 9/10ft)

24/30 Calorie C2 Bike or Air Bike

Max Calorie Row 

Quote:

 “Exercise is king; nutrition is queen. Put them together and you’ve got a kingdom.” 

– Jack LaLanne

11.2.24

 PARTNER SATURDAY!
BRING A FRIEND OR FAMILY MEMBER FOR FREE

For Time With a Partner, 1 Partner Working at a Time:

50-40-30-20-10 
Kettlebell Sumo Deadlift High Pull 
Kettlebell Goblet Squats 
Burpees
(53/70#) 

*Every 2:00 Stop and perform 8 Synchro Pushups*

Quote: 

“Every time you eat or drink, you are either feeding disease or fighting it.”

 – Heather Morgan

11.1.24

TEST DAY - RECORD RESULTS

 

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. 

"The Seven"

 Seven rounds for time of:

7 Handstand push-ups

7 Thrusters (95/135#)

7 Knees to elbows

7 Deadlifts (165/245#)

7 Burpees

7 Kettlebell swings (53/70#)

7 Pull-ups

To Compare to 6.27.24 CLICK HERE 
To Compare to 2.6.24 CLICK HERE

Quote: 

“The best and most efficient pharmacy is within your own system.” 

– Robert C. Peale

10.31.24

 For Time:

30 Calorie Ski

30 DB Bench

60 Double Unders

30 Calorie Ski

25 DB Bench

60 Double Unders

30 Calorie Ski

20 DB Bench

60 Double Unders

(2 Dumbbells x 35/50#) 

Quote: 

“Our bodies are our gardens; our wills are our gardeners.”

 – William Shakespeare

10.30.24

Clean and Jerk 

1-1-1-1-1-1-1

Cash Out:

With a Partner:
100 Calorie Air Bike
*Partner #1 holds plank while partner #2 bikes*

Quote:

 “What most people don’t realize is that food is not just calories; it’s information. It actually contains messages that connect to every cell in the body.” 

– Dr. Mark Hyman

10.29.24

AMRAP in 20 Minutes:

400 Meter Run 
50' DB Front Rack Walking Lunge (2x 35/50#)
25 DB Snatches (35/50#) 

Quote: 

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” 

– Ann Wigmore

10.28.24

Complete all for time:

1 Round of:

24 Chest to Bar Pull-ups

24 GHD Sit-ups

24 Calorie Row 

2 Rounds of:

16 Chest to Bar Pull-ups

16 GHD Sit-ups
16 Calorie Row

3 Rounds of:

8 Chest to Bar Pull-ups

8 GHD Sit-ups
8 Calorie Row 

Quote:

“Let food be your medicine and medicine be your food.” 

– Hippocrates