10.12.25

CARDIO SUNDAY 

For Time: 
1600 Meter Run 
100 Wall Balls (14/20# to 9/10') 
100 KB Swings (35/53#) 

10.11.25

 PARTNER SATURDAY 
Bring a Friend or Family Member For Free
With a Partner, 1 Working at a time and Splitting Work as Needed: 

 For Total Reps: 

 AMRAP 3 

Max Slam Balls (20/30#) 

 Rest 1:00 

 AMRAP 3 

Max V Ups
 

 Rest 1:00
 

 AMRAP 3

 Max Pullups

 Rest 1:00
 

 AMRAP 9

Max Calorie Machine

10.10.25

 Complete 2 Rounds For Time: 

20 Deadlifts
500 Meter Row
15 Hang Power Cleans 
500 Meter Row 
10 Shoulder to Overhead 

(125/185#)

10.9.25

 

For Load: 

Front Squat

 7-7-7-7

 Cash Out: 

TEST DAY 

 For Time, With a 10:00 Cap:

  30 Bar Muscle Ups

 -or-

 30 Chest to Bar Pullups

 -or- 

30 Pullups

CLICK HERE to Compare to 6.24.25

10.8.25

 

Complete as Many Rounds and Reps as Possible in 15 Minutes: 

3 Rope Climbs (15') 

15' Handstand Walk 

15 Box Jumps (24/30") 1

5' Handstand Walk

10.7.25

 

in 20:00, Find a Heavy Complex of: 

 3 Snatch Grip Deadlifts + 2 Snatch Pulls + 1 Snatch 

 

*athlete can drop bar between each of the 3 movements if needed* 

 Cash Out: 

 Complete As Many Rounds and Reps as Possible in 12 Minutes: 

15 Goblet Squat (35/53# KB) 

12 GHD Sit-ups 

9 Calorie Air Bike

10.6.25

 

For Time: 

25 DB Bench Press 

50 Double Unders 

25 Burpees Over DB 

200 Meter Run 

25 DB Thrusters 

200 Meter Run 

25 Burpees Over DB

 50 Double Unders 

25 DB Bench Press 

 **DB Weight (2x 35/50#)**

10.5.25

CARDIO SUNDAY 

8 Rounds for Time: 

12/15 Calorie C2 Bike
12/15 Calorie Row
40 Double Unders 
Rest 1:00 Between

*Each Round go in Reverse Order. (Round 1 Bike-Row-Dubs, Round 2 Dubs-row-bike)* 

Quote: 

Everyone feels awkward, everyone feels uncomfortable, everyone gets older, everyone gets lonely, everyone gets sick, everyone eventually dies. 

- Moby

10.4.25

 PARTNER SATURDAY 
Bring a Friend or Family Member for Free

For Time with a Partner, Splitting Work as Needed: 
30:00 Time Cap

75 Calorie Ski 

Into: 
3 Rounds of: 
200 Meter Farmery Carry (2x 35/53#)
15 Burpees 

Into: 
75 Calorie Row 

Into:
3 Rounds of: 
15 Dumbbell Front Squats (2x 35/53#)
15 Burpees 

Quote: 

Be willing to be uncomfortable. Be comfortable being uncomfortable. It may get tough, but it's a small price to pay for living a dream. 

- Peter McWilliams

10.3.25

 For Load: 

Hang Power Snatch 
4-4-4-4-4-4

Cash Out: 
3 Rounds Each for Time: 
500 Meter Run 

*Start a New Round Every 4:00*
The 500 Meter Turnaround is the white park sign, right before the parking lot after the 400 Meter turnaround

Quote: 

Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new. 

- Brian Tracy

10.2.25

TEST DAY - RECORD RESULTS

"Angie" 
100 Pullups 
100 Push Pups 
100 Sit Ups 
100 Air Squats 

CLICK HERE to Compare to 1.22.25

Quote:

 Life begin at the end of your Comfort Zone. So if you`re feeling uncomfortable right now, know that the change taking place in your life is a begining, not an ending.

-Neale Donald Walsch