4.23.2024

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

4.22.2024

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

4.21.2024

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

4.20.2024

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

4.19.2024

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

4.18.2024

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!

4.17.2024

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

4.16.2024

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

4.15.2024

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

Congratulations to Gordy, Dana and Ana

 









Congratulations to Gordy and Dana for sweeping gold (Snatch, Clean and Jerk and Total) at Masters Nationals.
Congratulations to Ana C for sweeping silver and taking Second all around.

Gordy hit 63 snatch/ 87 clean and jerk for a 150 total
Dana hit 61 snatch/77 clean and jerk for a 138 total
Ana hit 52 snatch/ 67 clean and jerk for a 119 total

All of these athletes put in a lot of hard work to accomplish these goals!
Give them a high five the next time you see them at the gym to celebrate their successes and hard work!