8.28.25

For Time:

3 Rounds Of: 

12 Chest to Bar Pullups 
36 Double Unders 

Into 400 Meter Run 

Into 3 Round Of: 
6 Bar Muscle Ups 
18 GHD Situps 

Into 400 Meter Run 

Quote:

“It’s not what we do once in a while that shapes our lives. It’s what we do consistently.” 

– Tony Robbins

8.27.25

For Load 

Back Squat 
3-3-3-3-3

Cash Out: 
For Total Calories in 10 Rounds:
Alternate Machines, Working :30 on :30 Off  

Ski Erg
Air Bike

Quote:

“Success is the sum of small efforts, repeated day in and day out.” 

– Robert Collier

8.26.25

 TEST DAY - RECORD RESULTS

"Fight Gone Bad"

 In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

 1. Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps)
 2. Sumo deadlift high-pull: 75/55 pounds (Reps)
 3. Box Jump: 20" (Reps)
 4. Push-press: 75/55 pounds (Reps)
 5. Row: calories (Calories)
 Rest 1:00
 
The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to the next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

CLICK HERE to Compare to 4.21.25

Quote: 

“Small daily improvements over time lead to stunning results.” 

– Robin Sharma

8.25.25

 In 20:00 Build to a Heavy Complex of: 

Deadlift + Power Clean + Hang Squat Clean 
 
Cash Out: 
AMRAP in 10 Minutes:

3 Single Arm Devils Press (35/50#) 
6 Toes to Bar 

Quote: 

“Consistency is what transforms average into excellence.”

 – Tony Robbins

8.24.25

CARDIO SUNDAY 

10 Rounds For Time: 
200 Meter Run 
10 Burpee Box Jump Overs (20/24")

Quote: 

A good friend is a connection to life - a tie to the past, a road to the future, the key to sanity in a totally insane world. 

- Lois Wyse

8.23.25

PARTNER SATURDAY
Bring a Friend or Family Member for Free

With a Partner Performing Rounds 'You Go I Go':

AMRAP in 18 Minutes:
2 Wall Walks 
4 Dumbbell Hang Squat Clean (35/50#)
6 Push-ups
12 Synchro Ab-Mat Sit-ups (Both Working Together)

Quote:

Friendship is like money, easier made than kept. 

- Samuel Butler

8.22.25

TEST DAY - RECORD RESULTS

 3RM Push Press 

CLICK HERE to Compare to 4.15.25

Complete as many reps as possible in 10 minutes of: 

1 rope climb 

3 front squats 

3 push presses 

1 rope climb 

4 front squats 

4 push presses 

1 rope climb 

5 front squats 

5 push presses 

1 rope climb 

6 front squats 

6 push presses 

Continue until time expires, adding 1 squat and 1 press each round. 

♀ 95 lb ♂ 135 lb

Quote: 

The glory of friendship is not the outstretched hand, not the kindly smile, nor the joy of companionship; it is the spiritual inspiration that comes to one when you discover that someone else believes in you and is willing to trust you with a friendship. 

- Ralph Waldo Emerson

8.21.25

AMRAP in 20 Minutes: 

10 Dumbbell Deadlifts 
50' Dumbbell Walking Lunge 
10 Dumbbell Deadlifts 
50' Dumbbell Walking Lunge
400 Meter Run 

(2x 35/50# DB)
Walking Lunge will be a Suitcase Hold

Quote: 

There is no possession more valuable than a good and faithful friend. 

- Socrates

8.20.25

Power Snatch + Hang Power Snatch + Overhead Squat 

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

Cash Out: 
For Time:
24 Hang Power Snatch
20/24 Calorie Row 
24 Overhead Squats 
20/24 Calorie Row

(Use 60% of the above barbell complex)

(Time cap 10 Minutes )

Quote: 

Count your age by friends, not years. Count your life by smiles, not tears. 

- John Lennon

8.19.25

Complete 6x 3:00 AMRAPs with 1:00 Rest Between Each
Alternate AMRAPs Each Round

A. 15 Box Jump Overs (20/24")

12/15 Calorie Air Bike 

Max DB Bench Press (2x35/50#) 

B. 15 Box Jump Overs (20/24")

12/15 Calorie Air Bike 

Max Strict Pullups 

Quote: 

Fate chooses our relatives, we choose our friends. 

- Jacques Delille

8.18.25

TEST DAY- RECORD RESULTS

"Everest" 

21-15-9 Reps Of:
Back Squat (205/315#) 
Strict Handstand Pushups

CLICK HERE To Compare to 4.23.25 

Quote:

Friendship is an arrangement by which we undertake to exchange small favors for big ones.