1.13.25

  Open Prep

"13.2"

As Many Rounds as possible in 10 Minute:

5 Shoulder to Overhead (75/115#)

10 Deadlifts  (75/115#)

15 Box Jumps (Step Down) (20/24")

Quote:

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." – Aristotle

1.12.25

CARDIO SUNDAY 

For Time: 
500/750 Meter Ski 
25 Burpees
800 Meter/1K Row 
100 Walking Lunges 
100 Double Unders
800 Meter/1K Row
25 Burpees 
500/750 Meter Ski

 Quote: 

“Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.”
—Helen Keller

1.11.25

PARTNER SATURDAY
BRING A FRIEND OR FAMILY MEMBER FOR FREE

AMRAP 22 With A Partner, Splitting Work as Needed: 
30 DB Snatches (35/50#)

30 Calorie Row

30 Wall Balls (14/20# to 9/10') 
30 Calorie Row 

1:00 Synchro Plank 

Quote: 

“The one thing that you have that nobody else has is you. Your voice, your mind, your story, your vision. So write and draw and build and play and dance and live as only you can.”
—Neil Gaiman

1.10.25

For Load 
Strict Press 5-5-5
Push Press 5-5-5

AMRAP in 10 Minutes:

 of "Cindy"

5 Pullups
10 Pushups
15 Air Squats 

Quote: 

“The two most important days in your life are the day you are born and the day you find out why.” —Mark Twain

1.9.25

For Time: 

With A Partner, Performing Alternating Rounds "You Go I Go"
 

Complete 12 Rounds Of: 

25' Handstand Walk
15 GHD Situps

15 Slam Balls (20/30#)

Quote: 

“I would rather die of passion than of boredom.” 

—Vincent van Gogh

1.8.25

TEST DAY - RECORD RESULTS

5 RM Back Squat 

Cash Out: 
3 Rounds For Time: 
10 Back Squats (125/185#)
8/10 Calorie Air Bike 

Quote: 

“Build your own dreams, or someone else will hire you to build theirs.” —Farrah Gray

1.7.25

OPEN PREP

"17.2"

AMRAP in 12 minutes

 2 Rounds of: 

50 ft Dumbbell Walking Lunges (50/35 lb) 

16 Toe-to-Bars 

8 Dumbbell Power Cleans (50/35 lb) 

Then, 2 Rounds of: 

50 ft Dumbbell Walking Lunges (50/35 lb) 

16 Bar Muscle-Ups 

8 Dumbbell Power Cleans (50/35 lb)

*Continue in this sequence Alternating between Toes to Bar and Bar Muscle Ups

Quote: 

“Far and away the best prize that life offers is the chance to work hard at work worth doing.” —Theodore Roosevelt

1.6.25

4 - 1:00 Rounds for total Reps of:

Hang Power Snatch (55/75#) 
Burpee Box Jumps (20/24")

Front Squats (55/75#)
Double Unders

Rest 

Quote: 

“Just don’t give up trying to do what you really want to do. Where there’s love and inspiration, I don’t think you can go wrong.” —Ella Fitzgerald

1.5.25

CARDIO SUNDAY 

EMOM for 5 Minutes
:45 Machine Calories 

Rest 2:00

EMOM for 5 Minutes
:30 Machine Calories

Rest 2:00 
 
EMOM for 5 Minutes
:15 Machine Calories 

(score is total Calories)

Quote: 

You become what you believe, not what you think or what you want. 

- Oprah Winfrey

1.4.25

PARTNER SATURDAY
BRING A FRIEND OR FAMILY MEMBER FOR FREE

in 20 Minutes: 
Buy In: 3 Rounds Each of (YGIG)
21 Kettlebell Deadlifts
15 Kettlebell Swings
9 Kettlebell Goblet Squats 
(35/53#)

Into AMRAP Splitting Work as Needed In Remaining Time: 
15 Pull-Ups 
15 Burpees
30 KB Step Back Lunges (1x KB 35/53#)

Quote: 

And now we welcome the new year. Full of things that have never been.

- Rainer Maria Rilke

1.3.25

 OPEN PREP

"17.4"
Complete As Many Rounds and Reps as Possible in 13 Minutes Of: 

55 Deadlifts (155/225#) 
55 Wall Balls (14/20# to 9'/10') 
55 Calorie Row 
55 Handstand Pushups 

Quote:

"Never regret. If it's good, it's wonderful. If it's bad, it's experience." — Victoria Holt