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