4.25.24

For time

21-15-9-6 reps of:

Air Bike Calories

Handstand Push-ups

Power Cleans (95/135#)

Quote: 

“Obstacles can’t stop you. Problems can’t stop you. People can’t stop you. Only you can stop you.” – Jeffrey Gitomer

4.24.24

Front Squat 

5-5-5-5-5

Cash out:

AMRAP in 8 Minutes:

8 Ring Dips 

8 DB Front Squats (35/50#)

16 Double Unders

Quote: 

"The will to succeed is important, but what's more important is the will to prepare." - Coach Bobby Knight

4.23.24

 3 rounds for time of: 

10 strict chest-to-bar pull-ups 

20 hand-release push-ups 

30 dumbbell front-rack walking lunges 

 ♀ 20 lb ♂ 35 lb 

 Quote: 

"The difference between ordinary and extraordinary is that little extra." - Jimmy Johnson

4.22.24

For time: 

 40 GHD sit-ups 

4 rope climbs - 15ft

800-meter run 

30 GHD sit-ups 

3 rope climbs - 15ft

400-meter run 

20 GHD sit-ups 

2 rope climbs - 15ft

200-meter run 

 Quote: 

 "Success isn't owned - it's leased. And rent is due every day. Every single day, someone's coming for your job. Someone's coming for your greatness. If you're the greatest, someone wants to be the greatest, and so if you're not constantly improving your game, somebody else is." - J.J. Watt

4.21.24

C2 Triathlon

For Time: 

6,000 meter C2 Bike Erg 

4,000 meter Row 

2,000 meter Ski Erg 

 Quote: 

"You can stand tall without standing on someone. You can be a victor without having victims." 

-Harriet Woods

4.20.24

BRING A FRIEND FOR FREE 

 AMRAP in 22 minutes 

(with a partner): 

400-m run 

50 KB swings (53/70 lb) 

400-m single-KB farmers carry 

– Partners run together and break up the other two movements as needed. 

 Quote: 

"Great players want to be driven, to be pushed to the edge. They don't want to be cheated. Ordinary players want it to be easy." - Pat Riley

4.19.24

Deadlift 

7-7-7-7-7

Cash out:

AMRAP in 8 Minutes:

5 Strict Pull-ups

25ft Handstand Walk 

Quote: 

"To sum up what Mamba Mentality is, it means to be able to constantly try to be the best version of yourself." - Kobe Bryant

Physical Therapy with Bettie

Bettie of Core Movement PT is offering FREE movement screens - Please check out this QR code and book today!

4.18.24

First: 

As Many Reps as Possible in 5 Minutes of Body Weight Back Squat* 

Then immediately after: 

15 Minute Clock Starts 

You must run 800m then with remaining time complete 

As Many Rounds as possible of: 

10 Box Jumps (20/24") 

10 Toes to Bar 

 Score is Reps of Back Squats + Rounds 

 *If a body weight back squat is unattainable you will scale according to level and ability. 

 Quote: 

"Success is a result of consistent practice of winning skills and actions. There is nothing miraculous about the process. There is no luck involved." - Bill Russell

4.17.24

TEST DAY- RECORD RESULTS

1 RM Snatch 

Cash out:

AMRAP in 7 Minutes:

7 Calories Ski Erg

7 Dumbbell Snatch (R) - (35/50#)

7 Dumbbell Snatch (L) - (35/50#)

Quote: 

"If you believe in yourself and have dedication and pride - and never quit, you'll be a winner. The price of victory is high but so are the rewards." - Bear Bryant

4.16.24

 TEST DAY - RECORD RESULTS

"Fran" 

21-15-9 

Thrusters (65/95#)

Pull-ups 

Cash out: 

AMRAP in 5 Minutes: 

Ring Muscle Ups

or

Practice Ring Muscle Up Skill Progressions

Quote: 

"My hunger is not for success, it is for excellence. Because when you attain excellence, success just naturally follows." - Coach K