5.18.25

CARDIO SUNDAY

For Time: 
800 M Run
50 Burpees
600 M Run
50 Wall Balls (14/20# to 9/10')
400 M Run
200 M Farmers Carry (2x35/53#)
600 M Run 
50 Wall Balls
800 M Run 
100 Situps 

Quote: 

Long-term consistency trumps short-term intensity. 

- Bruce Lee

5.17.25

PARTNER SATURDAY 
Bring a Friend or Family Member for Free!

With a Partner, Splitting Work as Needed: 

Every 5:00 For 6 Rounds 
500 Meter Row 
Max Rounds of Strict "Cindy"

*Score is Total Rounds + Reps 
1 Round of Strict "Cindy":
5 Strict Pull-ups
10 Push-ups
15 Air Squats 

Quote: 

Sustained intensity equals ecstacy. 

- Wynton Marsalis

5.16.25

10 Rounds for Time: 

4 1-Arm Devils Press (40/60#)
6 Toes to Bar
8 Box Jumps (20/24#) 

Quote:

The function of education is to teach one to think intensively and to think critically. Intelligence plus character - that is the goal of true education. 

- Martin Luther King, Jr.

5.15.25

 TEST DAY - RECORD RESULTS

Air Bike Calories (Bodyweight)
Time Cap: 25:00

CLICK HERE to compare to 1.14.25  

Cash Out: 
Strict Ring Muscle Up (practice)

or 

As many reps as possible of Strict Ring Muscle Ups  in 4:00 

Quote:

Life is not just the passing of time. Life is the collection of experiences and their intensity.

- Jim Rohn

5.14.25

For Time: 

27*21*15* reps for time of: 

Back Squats (110/165#)

Handstand Push-ups

*Run 200 M after each set

(back squats will be taken from the floor)

Quote:

Do not try to do extraordinary things but do ordinary things with intensity. 

- Emily Carr 

5.13.25

AMRAP in 8 Minutes:

2 Rope Climbs (15')

10 Slamballs (20/30#)

10/12 Calories Ski Erg

Rest 2:00

AMRAP in 8 Minutes:

12 GHD Sit-ups

25' Dumbbell Walking Lunge (Suitcase Carry) (2x35/50#)

12 Dumbbell Hang Power Cleans (2x35/50#)

Quote:

Your progress depends upon your degree of sustained intensity in a given direction. 

- Roger McDonald

5.12.25

TEST DAY - RECORD RESULTS
For Time: 

8 Rounds for time of: 
2 Power Cleans (135/205#)
2 Push Jerks (135/205#)
30 Double Unders 

Rest 3:00

Find 1 RM Clean and Jerk 

CLICK HERE to compare to 1.21.25

Quote: 

Your profession is not what brings home your weekly paycheck, your profession is what you're put here on earth to do, with such passion and such intensity that it becomes spiritual in calling. 

- Vincent Van Gogh

5.11.25

 CARDIO SUNDAY
HAPPY MOTHER'S DAY!!

For Total Calories, Pick any Machine: 

On a 30:00 Running Clock 
Minutes 0-9- :45 Work/:15 Rest
Minutes 10-19- :30 Work/:30 Rest
Minutes 20-29- :15 Work/:45 Rest

Quote:

“I really think a champion is defined not by their wins but by how they can recover when they fall” – Serena Williams 

5.10.25

 PARTNER SATURDAY 
Bring a Friend or Family Member for Free

"Batman and Robin"
With a Partner, Split Work and Partition Anyway
For Time: 

100 Burpees
200 Double Unders
50 Pullups
100 Calorie Bike 

Quote:

 “I’ve never tried to hide the fact that it is my intention to become the best.”

 – Cristiano Ronaldo

5.9.25

AMRAP in 18 Minutes:

3 Bar Muscle Ups
9 Dumbbell Snatch (50/70)
15 Wall Balls (14/20# to 9/10')
18/21 Calorie Row  

Quote:

“The best decisions aren’t made with your mind, but with your instinct.” 

– Leo Messi

5.8.25

TEST DAY - RECORD RESULTS

"Nancy" 

5 Rounds for Time: 
400 Meter Run
15 Overhead Squats (65/95#)

CLICK HERE to Compare to 10.3.23

 Quote: 

If you can see it here and you have the courage enough to speak it, it will happen. People believe in certain things but they keep to themselves, they don’t put it out there. If you truly believe in it, if you become vocal with it, you’re creating that law of attraction and it will become reality.
– Conor McGregor

5.7.25

For Time:

25 Dumbbell Bench Press 
800M/1000M Ski 
 25 Dumbbell  Bench Press
800/1000M Row
25 Dumbbell Bench Press

Dumbbell  (2x 35/50#)

Quote: 

Dreams are free. Goals have a cost. While you can daydream for free, goals don’t come without a price. Time, Effort, Sacrifice, and Sweat. How will you pay for your goals? 

– Usain Bolt

5.6.25

For Max Load: 

10-8-6-4-2
Front Squat 

Cash Out: 
For Time:
400 Meter Farmer Carry (2x53/70#)

*Complete 5 Burpees for each time the KBs were put down during the Farmers Carry*

Quote: 

“There is no way around hard work. Embrace it. You have to put in the hours because there’s always something which you can improve.” 

– Roger Federer

5.5.25

"The Cinco" 

Complete 5 x 3:00 Rounds with 1:00 of Rest Between Each 

Round 1: 
16/20 Calorie Air Bike 
Max GHD Sit Ups 

Round 2: 
16/20 Calorie Air Bike 
Max Deadlifts (155/225)

Round 3: 
16/20 Calorie Air Bike
Max Pushups 

Round 4: 
16/20 Calorie Air Bike 
Max Power Cleans (95/135)

Round 5: 
16/20 Calorie Air Bike
Max Double Unders

Quote: 

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” 

– Arnold Schwarzenegger

5.4.25

 CARDIO SUNDAY
 
For Time: 
40 Dumbbell Box Step Overs (20" 1x35/50)
40 Burpees
800/1000 Meter Row 
30 Dumbbell Box Step Overs (20" 1x35/50)
30 Burpees
800 Meter Run 
20 Dumbbell Box Step Overs (20" 1x35/50)
20 Burpees 

Quote: 

There is always new life trying to emerge in each of us. Too often we ignore the signs of resurrection and cling to part of life that have died for us. 

- Joan D. Chittister

5.3.25

PARTNER SATURDAY
Bring a Friend or Family Member For Free

Partner "Manion" 

7 Rounds: 
400 Meter Run
29 Back Squats (95/135#)

Note: Athletes will run together and split the back squats as needed. 

"If Not Me, Then Who..." On April 29, 2007, Travis Manion was killed by an enemy sniper while saving his wounded teammates. Today, Travis Manion Foundation (TMF) exists to carry on the legacy of character, service and leadership embodied by Travis and all those who have served and continue to serve our nation. Travis' words before leaving for his final deployment to Iraq "If Not Me, Then Who..." are a constant reminder for all of us to live with character and put other people's interests before our own.

Quote: 

Let every dawn be to you as the beginning of life, and every setting sun be to you as its close. 

- John Ruskin

5.2.25

TEST DAY: RECORD RESULTS

Flight Simulator 

 For Time: 

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of: 

Unbroken Double Unders 

 (cap 20:00) 

Coaches Notes: 

The Flight Simulator is a workout that challenges you in many ways. To complete this workout as prescribed, each set of double unders must be strung. This means you must complete that many in a row without stopping. After each set, you MUST break. For example, you cannot do 30 straight and then perform 20 as your next set. You must do 5, stop, 10 stop, etc...however, you control how long you stop. If you fail any set, you must start that set over. For example, if you trip on 49 of 50, you must redo the set of 50.    

Cash Out: 
With a Partner, Complete Intervals "You Go, I Go"
4 x 500 Meter Ski 
Score is Slowest Interval

Quote: 

Don't hold together what must fall apart. The familiar life crumbles so the new life can begin. 

- Bryant H. McGill