7.14.2024

7.15.24

Every Minute on the Minute for 12 Minutes: 
 1. 3 Ring Muscle Ups 
 2. 9/12  Ski Erg Calories
 3. 50 ft. Handstand Walk

 Rest 2:00 

 For Time: 
 12 Ring Muscle Ups 
 36/48 Ski Erg Calories
200 ft. Handstand Walk

 Quote: 
 “To change ourselves effectively, we first had to change our perceptions.”
 ― Stephen R. Covey

7.13.2024

7.14.24

 CARDIO SUNDAY


Every Minute on the Minute for 40 Minutes:
 
1- Ski Calories
 2- C2 Bike calories
 3- Shuttle Runs (50'- 25' Down and Back)
 4- Rest
 
*Score is Lowest Round of Each 

 Quote:
 “Lead by example, insist on teamwork and instill motivation. Self-discipline is what gets you to work every day, and hard work builds character.”
 — Dave Mueller

7.12.2024

7.13.24

 BRING A FRIEND FOR FREE


Complete with a Partner Sharing the Work
For Time: 

 10-20-30-40-50-40-30-20-10
 Calorie Row 

Between Each Set:
 20 Burpees to Target
 20 Wall Ball Shots (14/20# to 9/10')

*Workout Starts and Ends on Machine* 

 Quote: 
 The challenge of leadership is to: be strong, but not rude; be kind, but not weak; be bold, but not bully; be thoughtful, but not lazy; be humble, but not timid; be proud, but not arrogant; have humor, but without folly.” 
—Jim Rohn

7.11.2024

7.12.24

AMRAP in 15 Minutes:

1 Power Snatch (95/135#)
 1 Deficit HSPU (3/4.5”)
 10 Double Unders
 
2 Power Snatches 
 2 Deficit HSPU
 20 Double Unders

3 Power Snatches
3 Deficit HSPU
30 Double Unders 

Continue adding in this sequence each round for the remainder of the 15 Minutes. 

 Quote:
 Leadership and learning are indispensable to each other.” 
-John F. Kennedy

7.10.2024

7.11.24

 Front Squat

3-3-3-3-3 

Cash Out: 
For Time: 

30-20-10 reps of:
Air Bike Calories 
Back Rack Lunges (65/95#) 
GHD Sit-ups 
(time cap 12:00)

 Quote:
 Real leadership is leaders recognizing that they serve the people that they lead.” 
-Pete Hoekstra

7.09.2024

7.10.24

TEST DAY - RECORD RESULTS

 “Christine” 

 3 Rounds for Time: 
500 Meter Row
 12 Deadlifts (Bodyweight)
 21 Box Jumps (20/24”)

CLICK HERE to compare to 9.5.23
 CLICK HERE to compare to 1.5.23 
CLICK HERE to compare to 5.8.23

Cash Out:
Strict Pull-ups
10-10-10-10 

 Quote:
 “A leader is one who knows the way, goes the way, and shows the way. Leadership is an action, not a position.” 
-Donald McGannon

7.08.2024

7.9.24

AMRAP in 20 Minutes:

2 Rope Climbs (15') 
 10 DB Bench (35/50#) 
200 Meter Run

 Quote:
 "The greatest leader is not necessarily the one who does the greatest things. He is the one that gets the people to do the greatest things.”
 -Ronald Reagan

7.07.2024

7.8.24

Clean and Jerk 

 1-1-1-1-1-1-1 

*Aim for all lifts to be 70% of 1RM and above 


 CASH OUT: 
For Time with a 10 Minute Cap: 
 
60 Clean and Jerks (65/95#) 
*Every minute on the minute complete 6 Burpees*

Quote:
“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.”
-John Quincy Adams

7.06.2024

7.7.24

CARDIO SUNDAY

4 Rounds for Time:

24/30 Calorie Row 
30 Double Unders
24/30 Calorie Ski
30 Double Unders

Quote:
"Happiness is the real sense of fulfillment that comes from hard work."-  Joseph Barbara

7.05.2024

7.6.24

FREE FRIENDS AND FAMILY
For time with a partner: 
Run 1,200 m then… 
16 Rounds of: 
 8 Toes-to-bars 
8 Burpee box jumps (20/24 in) then… 
47 Goblet squats (53/70 lb) 

 – Run together. 
– Split all other work evenly with one person working at a time. 
– One partner completes a full round of the couplet before switching.

Quote: 
The goal of practice is always to keep our beginner’s mind. – Jack Kornfield

7.04.2024

7.5.24

 TEST DAY: RECORD RESULTS 

 10 RM Deadlift 
 
Cash Out: 
 AMRAP 8 Minutes
2-4-6-8-10 etc.. 
DB Snatch (35/50) 
Hand Release Pushups


 CLICK HERE to compare to 2.13.24

Quote:

"Great things come from hard work and perseverance. No Excuses."-  Kobe Bryant

7.03.2024

7.4.24

 CLOSED FOR THE 4TH! 

HAVE A HAPPY AND SAFE HOLIDAY!
(Regular Class Schedule will resume tomorrow 7/5)








7.02.2024

7.3.24

 AMRAP in 4 Minutes:

21 Wall Ball Shots (14/20" to 9/10')
21 Toes to Bar 
Max Wall Walks in Remaining Time 

Rest 2:00

AMRAP in 4 Minutes:
21 Toes to Bar 
9 Wall Walks
Max Wall Ball Shots in Remaining Time

Rest 2:00

AMRAP in 4 Minutes:
21 Wall Ball Shots
9 Wall Walks 
Max Toes to Bar in Remaining Time 

Quote:
"I’m a great believer in luck, and I find the harder I work the more I have of it."-  Thomas Jefferson

7.01.2024

7.2.24

 For Time: 

100/120 Assault Bike 

 Starting at 0:00, Every 3:00 Complete:
 3 Hang Power Cleans (95/135)
 6 Front Squats (95/135)
 9 Burpees over the Bar

Quote: 

"Work harder than you think you did yesterday."- Alex Elle