7.27.24

 

PARTNER SATURDAY FREE FRIENDS AND FAMILY

AMRAP 25 With a Partner: 

 Every 5:00 

 200 Meter Run (Partner 1 Carries Med Ball) 

 35 Kettlebell Swings (35/53#) 

200 Meter Run (Partner 2 Carries Med Ball) 

 Max Wall Balls (14/20# to 9/10') 

 *Split work but run together. Score is total Wall Balls Completed*

 Quote: 

“The pessimist sees difficulty in every opportunity. The optimist sees opportunity in every difficulty." 

—Winston Churchill

7.26.24

 

For Time: 

 3 Rounds of: 

12 Push Jerk (75/115#) 

12 GHD Situps 

36 Double Unders

-into-

 2 Rounds of: 

12 Push Press (75/115#) 

12 GHD Situps 

36 Double Unders

-into-

 1 Round of: 

 12 Strict Press (75/115#) 

12 GHD Situps 

 36 Double Unders

 Quote: 

 “There are three ways to ultimate success: The first way is to be kind. The second way is to be kind. The third way is to be kind.” —Mister Rogers

7.25.24

 

For Time: 

5 Legless Rope Climbs (15')

20 Back Squats (155/225#) 

30 Calorie Row 

40 Burpees Over Rower 

Then at 15:00 

Work up to A Heavy Back Squat within a 10 Minute window

 Quote: 

"If you are not willing to risk the usual, you will have to settle for the ordinary." 

- Jim Rohn

7.24.24

 

All for Time: 

 

800 Meter Run 

 Into:

 5 Rounds:

  10 Devil's Press (35/50#) 

15 Toes to Bar

 Quote: 

 "Courage is grace under pressure." 

- Ernest Hemingway

7.23.24

 

5 Rounds for Time of: 

 20/25 Calorie Assault Bike 

 10 Sandbag Cleans (100/150) 

5 Bar Muscle Ups

 Quote:

 “Develop success from failures. Discouragement and failure are two of the surest stepping stones to success.” 

—Dale Carnegie

7.22.24

 

TEST DAY: RECORD RESULTS 

 5 RM Overhead Squat 

CLICK HERE to compare to 3.27.24

 CASH OUT:

24/30 Calorie Ski 

 30 Hang Power Snatch (65/95#) 

 24/30 Calorie Ski 

 Quote:

"Things work out best for those who make the best of how things work out." 

- John Wooden

7.21.24

CARDIO SUNDAY 

 

For Time: 

 

10-20-30-40-50-40-30-20-10 

Machine Calories 

Unbroken Double Unders 

 Quote: 

 “Often it isn't the mountains ahead that wear you out, it's the little pebble in your shoe.” 

― Muhammad Ali

7.20.24

 

PARTNER SATURDAY: FREE FRIENDS AND FAMILY 

 With a Partner AMRAP 20: 

Farmer Carry together and Split the Rest of the Work

 100 Meter Farmer Carry (2x 35/50#)

15 Handstand Pushups 

 20 Burpee Box Jump Overs (20"/24")

 25 Calorie C2 Bike 

 From 20:00 to 28:00 

Max Calorie Air Bike

(you go, I go)

 Quote:

“The best things in life aren't things.” 

― Art Buchwald

7.19.24

Every 2:00 for 8 Rounds Complete: 

3 Power Cleans 

 (for max load, increase load each round) 

Cash Out: 

 For Time: 50 Power Cleans (95/135#) 

 *Every Time you drop the Bar Complete a 200 Meter Run*

   Quote:

 “Always focus on the front windshield and not the review mirror.” 

― Colin Powell

7.18.24

AMRAP in 15 Minutes: 

5 Thrusters (75/115#) 

5 Calorie Row 

5 Thrusters (75/115#) 

10 Calorie Row 

5 Thrusters (75/115#) 

15 Calorie Row 

5 Thrusters (75/115#) 

20 Calorie Row 

5 Thrusters (75/115#) 

25 Calorie Row....etc... 

*Continue and Add 5 Calories Each Round*

Quote:

“Nothing is really work unless you would rather be doing something else.” 

― J.M. Barrie

7.17.24

 

TEST DAY - RECORD RESULTS 

 

"Filthy 50"

 

 For Time: 

 

50 Box jumps 

 50 Jumping pull-ups 

 50 Kettlebell swings 

 50 Walking-lunge steps 

 50 Knees-to-elbows 

 50 Push presses 

 50 Back extensions 

 50 Wall-ball shots 

 50 Burpees 

 50 Double-Unders 

 

Men: 24-inch box, 53# KB, 45-lb. push press, 20-lb. ball Women: 20-inch box, 35# KB, 33-lb. push press, 14-lb. ball 

Click Here to Compare to 3.5.24

 Quote:

 “Life is 10 percent what you make it and 90 percent how you take it.” ― Irving Berlin