8.23.25

PARTNER SATURDAY
Bring a Friend or Family Member for Free

With a Partner Performing Rounds 'You Go I Go':

AMRAP in 18 Minutes:
2 Wall Walks 
4 Dumbbell Hang Squat Clean (35/50#)
6 Push-ups
12 Synchro Ab-Mat Sit-ups (Both Working Together)

Quote:

Friendship is like money, easier made than kept. 

- Samuel Butler

8.22.25

TEST DAY - RECORD RESULTS

 3RM Push Press 

CLICK HERE to Compare to 4.15.25

Complete as many reps as possible in 10 minutes of: 

1 rope climb 

3 front squats 

3 push presses 

1 rope climb 

4 front squats 

4 push presses 

1 rope climb 

5 front squats 

5 push presses 

1 rope climb 

6 front squats 

6 push presses 

Continue until time expires, adding 1 squat and 1 press each round. 

♀ 95 lb ♂ 135 lb

Quote: 

The glory of friendship is not the outstretched hand, not the kindly smile, nor the joy of companionship; it is the spiritual inspiration that comes to one when you discover that someone else believes in you and is willing to trust you with a friendship. 

- Ralph Waldo Emerson

8.21.25

AMRAP in 20 Minutes: 

10 Dumbbell Deadlifts 
50' Dumbbell Walking Lunge 
10 Dumbbell Deadlifts 
50' Dumbbell Walking Lunge
400 Meter Run 

(2x 35/50# DB)
Walking Lunge will be a Suitcase Hold

Quote: 

There is no possession more valuable than a good and faithful friend. 

- Socrates

8.20.25

Power Snatch + Hang Power Snatch + Overhead Squat 

1-1-1-1-1-1-1

Cash Out: 
For Time:
24 Hang Power Snatch
20/24 Calorie Row 
24 Overhead Squats 
20/24 Calorie Row

(Use 60% of the above barbell complex)

(Time cap 10 Minutes )

Quote: 

Count your age by friends, not years. Count your life by smiles, not tears. 

- John Lennon

8.19.25

Complete 6x 3:00 AMRAPs with 1:00 Rest Between Each
Alternate AMRAPs Each Round

A. 15 Box Jump Overs (20/24")

12/15 Calorie Air Bike 

Max DB Bench Press (2x35/50#) 

B. 15 Box Jump Overs (20/24")

12/15 Calorie Air Bike 

Max Strict Pullups 

Quote: 

Fate chooses our relatives, we choose our friends. 

- Jacques Delille

8.18.25

TEST DAY- RECORD RESULTS

"Everest" 

21-15-9 Reps Of:
Back Squat (205/315#) 
Strict Handstand Pushups

CLICK HERE To Compare to 4.23.25 

Quote:

Friendship is an arrangement by which we undertake to exchange small favors for big ones.

8.17.25

9 AM CLASS AT THE LYONS DEN - 555 w Beidler Rd. King of Prussia 

CARDIO SUNDAY 

For Time: 

Run 3 Miles
Row 2,000 Meters 
Run 1 Mile 

Quote:

What is good to know is difficult to learn 

— Greek Proverbs

8.16.25

9 AM CLASS AT THE LYONS DEN - 555 w Beidler Rd. King of Prussia

PARTNER SATURDAY 
Bring a Friend or Family Member for Free

Working With a Partner, Split Work as Needed
Change Stations Every 2:00 

As Many Reps as Possible at each station in 20 Minutes:

Station 1: 
Max Box Jumps (20/24")

Station 2: 
Max Dumbbell Snatch (35/50#) 

Station 3: 
Max Kettlebell Swings (35/50#) 

Station 4: 
Max Dumbbell Goblet Squat (35/50#)

Quote:

Difficulties are things that show a person what they are. 

— Epictetus

8.15.25

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
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. 

 CLICK HERE to Compare to 5.2.25

Cash Out: 
400 Meter Body Weight Sled Drag

Quote: 

All good things are difficult to achieve; and bad things are very easy to get. 

— Morarji Desai

8.14.25

For Load 

Deadlift 
4-4-4-4-4-4

Cash Out: 
For Time:
400 Meter Run 
40 Deadlifts (95/135#)

Quote: 

If it wasn't hard, everyone would do it. It's the hard that makes it great. 

— Tom Hanks

8.13.25

TEST DAY - RECORD RESULTS

"Jackie" 

1000 Meter Row
50 Thrusters (35/45#)
30 Pullups 

Cash Out: 
Take 15 Minute to build to a heavy 1 RM Thruster

CLICK HERE to Compare to 4.9.25 

Quote: 

Sometimes hard stuff needs to be done in order to make the stuff you love possible. 

— Leo Babauta

8.12.25

 For Time: 

18/21 Calories Air Bike
15 GHD Sit-ups
15 Clean and Jerk (75/115#)

18/21 Calories Air Bike
15 GHD Sit-ups
12 Clean and Jerk (75/115#)

18/21 Calories Air Bike
15 GHD Sit-ups
9 Clean and Jerk (75/115#)

18/21 Calories Air Bike
15 GHD Sit-ups
6 Clean and Jerk (75/115#)

18/21 Calories Air Bike
15 GHD Sit-ups
3 Clean and Jerk (75/115#)

Quote: 

All things are difficult before they are easy. 

— John Norley

8.11.25

All for time: 

3 Rounds of: 

30-Calorie row 

30 Burpees

 

Rest 3:00 

 

3 Rounds of: 

20-Calorie ski 

20 Toes-to-bars

Quote:

Hard things take time to do. Impossible things take a little longer. 

— Percy Cerutty

8.10.25

 CARDIO SUNDAY 

5 Round for Time:
600 Meter Run 
20 Box Jumps (20/24")
20 Kettlebell Swings (35/53#) 

Quote:

 “A healthy body is the best outfit. Wear it with pride.”

 – Unknown

8.9.25

PARTNER SATURDAY 
Bring a Friend or Family Member for Free

6 Rounds for Time, With a Partner: 


Partner 1: 12/15 Calorie Air Bike 
Partner 2: 12/15 Calorie Row 
20 Deadlifts (155/225#) (Split) 
*Switch Machines Each Round*

Partners will both be performing their calories at the same time. The deadlifts will be split evenly between partners

(24:00 Time Cap) 

Quote: 

“Physical fitness is the first requisite of happiness.”

 – Joseph Pilates

8.8.25

AMRAP in 24 Minutes:

200 Meter Run 
20 Box Step Ups (20/24")
50 Double Unders  

400 Meter Run 
20 Box Step Ups (20/24")
50 Double Unders 

600 Meter Run 
20 Box Step Ups (20/24")
50 Double Unders

....Continue Rounds Adding 200 Meters to the Run Each Round

Quote: 

“Our bodies are our gardens – our wills are our gardeners.” 

– William Shakespeare

8.7.25

TEST DAY - RECORD RESULTS 

 "The Chief" 

 Max rounds/reps in 3 minutes of: 

 3 Power cleans (95/135#) 

6 Push-ups 

9 Air Squats 

 Rest 1 minute between rounds 

 Repeat for a total of 5 cycles 

 Score is total rounds completed for each of the 5 cycles

CLICK HERE to compare to 3.3.25

Quote: 

“Keep your vitality. A life without health is like a river without water.”

 – Maxime Lagace

8.6.25

AMRAP in 16 Minutes:

2 Rope Climbs (15') 
8 Handstand Pushups 
16 Dumbbell Front Squats (2x35/50#) 

Quote:

“Keeping your body healthy is an expression of gratitude to the whole cosmos — the trees, the clouds, everything.”

 – Thich Nhat Hanh

8.5.25

For Time: 

18-15-12 
Toes to Bar 
Burpees Over the Sandbag 

Into..
15-12-9 
Pull-ups
Sandbag Cleans Over the Shoulder

Into..
9-6-3 
Bar Muscle Ups 
Sandbag Cleans Over the Shoulder 
Burpees Over the Sandbag 

Sandbag (70/100#)

Quote:

“Those who have no time for healthy eating will sooner or later have to find the time for illness.”

 – Edward Stanley

8.4.25

For Load: 

Work to A Heavy Complex Of: 

1 Power Clean + 2 Push Press + 1 Split Jerk 

Cash Out: 
3 Rounds for Time: 
16/20 Calorie Ski 
24 Kettlebell Swings (35/53#)  

Quote: 

“Self-care is not selfish. You cannot serve from an empty vessel.” 

– Eleanor Brown

8.3.25

CARDIO SUNDAY 

For Time: 

10-20-30-40-50 Calorie Row 
800-600-400-200-100 Meter Run 

Quote:

"The only person you are destined to become is the person you decide to be.” –

 Ralph Waldo Emerson

8.2.25

 PARTNER SATURDAY
Bring a Friend or Family Member For Free

AMRAP in 20 Minutes-  With A Partner, Splitting All Work as Needed:

5-10-15-20-25-Etc...
DB Push Press (2x35/50#)
Box Jumps (20/24") 

*Starting at 0:00, Every 3:00: 16/20 Calorie Ski

Quote:

“If you change the way you look at things, the things you look at change.” 

– Wayne Dyer