10.9.24

For Time: 

100 Meter Farmer Carry 
10 Wall Walks
100 Meter Farmer Carry
60 Calorie Row
100 Meter Farmer Carry
20 Strict Handstand Push-ups

Farmers Carry weight - (2x53/70# Kettlebells)

Quote:

'Every day the clock resets. Your wins don't matter. Your failures don't matter. Don't stress on what was, fight for what could be.' 

-Sean Higgins

10.8.24

All for Time: 

14-12-10-8-6-4
Strict Pull-ups

Between Each Set:
10/12 Calorie Air Bike
12 Dumbbell Snatch (35/50#)
12 Burpees Over Dumbbell

Coaches notes: If strict pull-ups are easy challenge yourself with strict C2B or Weighted Pull-ups

Quote:

The greatest discovery of all time is that a person can change his future by merely changing his attitude' 

-Oprah Winfrey

10.7.24

TEST DAY - RECORD RESULTS

For Load:
1 Squat Clean + 1 Front Squat + 1 Jerk

CLICK HERE to compare to 2.7.24

CLICK HERE to compare to 6.13.24

Cash out: 

AMRAP in 12 Minutes:
For Time with a Partner 'You go, I go movement rotations'
15 GHD Sit-ups
15 Push Jerks (75/115#)

Quote:

'The measure of intelligence is the ability to change'

 -Albert Einstein

10.6.24

CARDIO SUNDAY

8 Rounds with a Partner:

400 Meter Run 

Max Calorie Row

*One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times*

Quote: 

“You have two hands: One to help yourself, the second to help others.” – Audrey Hepburn

10.5.24

PARTNER SATURDAY - BRING A FRIEND FOR FREE

AMRAP in 22 Minutes:

20 Calories Ski 

30 Toes to Bar 

40 Calories Row

50 Dumbbell Thrusters (35/50#)

Quote: 

“Small acts, when multiplied by millions of people, can transform the world.” – Howard Zinn

10.4.24

AMRAP in 5 Minutes:

10 Pistols

10 Box Jumps (20/24")

Rest 1:00

AMRAP in 6 Minutes:

10 Devils Press (25/35#)

10 Dumbbell Step-ups (25/35#)

Rest 1:00

AMRAP in 7 Minutes:

10 Kettlebell Swings (53/70#)

10 Calories Air Bike 

Quote:

 “The more we give away, the more is given to us.” – Wayne W Dyer

10.3.24

EMOM for 25 Minutes:

Minute 1: 10 Deadlifts (155/225#)

Minute 2: 2 Rope Climbs 15 ft

Minute 3: 40 Double Unders

Minute 4: 10 Burpees

Minute 5: Rest

Quote: 

“There are many wonderful things that will never be done if you don’t do them.” – Charles Gill

10.2.24

Overhead Squat 

3-3-3-3-3

TEST DAY - CASH OUT

For time:

2000 Meters on the C2 Bike

CLICK HERE to compare to 2.7.24

CLICK HERE to compare to 6.13.24

Quote: 

“Everybody can be great because everybody can serve.” – Martin Luther King, Jr.

10.1.24

5 Rounds for time of:

200 Meter Run

6 Clean and Jerks (125/185#)

Quote: 

“Life shrinks or expands in proportion to one’s courage.” – Anais Nin

9.30.24

 TEST DAY- RECORD RESULTS

"Candy" 

 5 rounds for time of:

20 Pull-ups 

40 Push-ups 

60 Squats

CLICK HERE to compare to 1.19.24

CLICK HERE to compare to 6.3.24

Quote: 

“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So, throw off the bowlines, sail away from safe harbor, catch the trade winds in your sails. Explore, Dream, Discover.” – Mark Twain

9.29.24

CARDIO SUNDAY 

5 Rounds for time of:

20 Cal Ski Erg

30 Cal Air Bike

40 Cal Row 

Quote: 

“Whether you think you can or you think you can’t, you’re right.” – Henry Ford