8.1.24

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. For Time:  

"DT" 

  

5 Rounds for Time: 

12 Deadlifts (105/155#)

9 Hang Power Cleans (105/155#)

6 Push Jerks (105/155#)

Quote: 

“Setting goals is the first step into turning the invisible into the visible.” – Tony Robbins

7.31.24

Front Squat

2-2-2-2-2

Every 2:00 for 5 rounds for load working at 80% or higher of max

(Record Heaviest set)

then....

Complete 4 Rounds (each for time):

 50' Handstand Walk 

30 Crossovers Single Unders

250 Meter Ski Erg

Rest 1:00 Between Round

(Record Slowest Round)

Quote: 

“Don’t let yesterday take up too much of today.” – Will Rogers

7.30.24

EMOM for 16 Minutes:

1. 6 Power Snatches (75/115#) 

2. 10 Burpees Over Bar 

3. 12 Alternating Front Rack Lunges (75/115#)

4. 8/10 Calorie Air Bike

From 16:00-30:00
Work to a Heavy Snatch Complex of: 

1 Snatch Pull

1 Snatch 

1 Overhead Squat 

(record heaviest load on the Snatch Complex)

Quote: 

“I never dreamed about success, I worked for it.” – Estee Lauder

7.29.24

AMRAP 18 Minutes

12 DB Bench (2x35/50#)

12 Chest to Bar Pullups 

200 Meter Farmer Carry (2x35/50#)

Quote:

“Success is not final; failure is not fatal; it is the courage to continue that counts” 

– Winston Churchill

7.28.24

 

CARDIO SUNDAY 

 3 Rounds for Time: 

 500 Meter Row 

 25 Burpees 

 25 Box Jumps (20/24")

 400 Meter Run 

 Quote:

 "Success is most often achieved by those who don't know that failure is inevitable." 

- Coco Chanel

7.27.24

 

PARTNER SATURDAY FREE FRIENDS AND FAMILY

AMRAP 25 With a Partner: 

 Every 5:00 

 200 Meter Run (Partner 1 Carries Med Ball) 

 35 Kettlebell Swings (35/53#) 

200 Meter Run (Partner 2 Carries Med Ball) 

 Max Wall Balls (14/20# to 9/10') 

 *Split work but run together. Score is total Wall Balls Completed*

 Quote: 

“The pessimist sees difficulty in every opportunity. The optimist sees opportunity in every difficulty." 

—Winston Churchill

7.26.24

 

For Time: 

 3 Rounds of: 

12 Push Jerk (75/115#) 

12 GHD Situps 

36 Double Unders

-into-

 2 Rounds of: 

12 Push Press (75/115#) 

12 GHD Situps 

36 Double Unders

-into-

 1 Round of: 

 12 Strict Press (75/115#) 

12 GHD Situps 

 36 Double Unders

 Quote: 

 “There are three ways to ultimate success: The first way is to be kind. The second way is to be kind. The third way is to be kind.” —Mister Rogers

7.25.24

 

For Time: 

5 Legless Rope Climbs (15')

20 Back Squats (155/225#) 

30 Calorie Row 

40 Burpees Over Rower 

Then at 15:00 

Work up to A Heavy Back Squat within a 10 Minute window

 Quote: 

"If you are not willing to risk the usual, you will have to settle for the ordinary." 

- Jim Rohn

7.24.24

 

All for Time: 

 

800 Meter Run 

 Into:

 5 Rounds:

  10 Devil's Press (35/50#) 

15 Toes to Bar

 Quote: 

 "Courage is grace under pressure." 

- Ernest Hemingway

7.23.24

 

5 Rounds for Time of: 

 20/25 Calorie Assault Bike 

 10 Sandbag Cleans (100/150) 

5 Bar Muscle Ups

 Quote:

 “Develop success from failures. Discouragement and failure are two of the surest stepping stones to success.” 

—Dale Carnegie

7.22.24

 

TEST DAY: RECORD RESULTS 

 5 RM Overhead Squat 

CLICK HERE to compare to 3.27.24

 CASH OUT:

24/30 Calorie Ski 

 30 Hang Power Snatch (65/95#) 

 24/30 Calorie Ski 

 Quote:

"Things work out best for those who make the best of how things work out." 

- John Wooden