10.1.25

For Load 
Deadlift 
5-3-1-5-3-1

Cash Out: 
AMRAP in 8 Minutes:
15 Kettlebell Swings (35/53#) 
50' Bodyweight Walking Lunge
15 Box Jumps (20/24")

Quote: 

The only time you are actually growing is when you are uncomfortable. 

-T. Harv Eker

9.30.25

3 Rounds for time of: 
32/40 Calorie Row 
10 Toes to Bar 
32/40 Calorie Air Bike 
10 Toes to Bar 

Quote: 

Comfort kills ambition. Get uncomfortable and get used to it in your pursuit of your goals and dreams. 

-Robert Kiyosaki

9.29.25

 TEST DAY - RECORD RESULTS

1RM Clean and Jerk 

CLICK HERE to Compare to 5.12.25

Cash Out: 
AMRAP in 10 Minutes: 
5 Power Clean (105/155#)
10 Shoulder to Overhead (105/155#)
30 Double Unders 

Quote:

Do one thing everyday that scares you. Those small things that make us uncomfortable help us build courage to do the work we do. 

- Eleanor Roosevelt

9.28.25

CARDIO SUNDAY 

Every 5:00 for 5 Sets 

16/20 Calorie Air Bike 
16/20 Calorie Ski 
20 Kettlebell Swings (35/53#) 

Note: Score Will be Slowest Round. Athlete should sprint each interval and aim for at least :90 of rest to allow for proper recovery.  
 

Quote: 

Education is the most powerful weapon which you can use to change the world.” 

― Nelson Mandela

9.27.25

PARTNER SATURDAY 
Bring a Friend or Family Member for Free

In 12:00 With a Partner:
For Combined Load
1 Partner 1RM Power Snatch 
1 Partner 1RM Power Clean

at 15:00

AMRAP 12 Splitting Work as Needed:
30 DB Snatches (35/50#) 
30 DB Hang Power Cleans (35/50#)
30 Box Jumps (20/24") 

Quote: 

“Grief does not change you, Hazel. It reveals you.” 

― John Green, The Fault in Our Stars

9.26.25

 For Load 
Every 3:00 For 5 Rounds 
10 Push Press

Cash Out: 
For Time:
30-20-10 
Calorie Row 
Wall Balls (14/20#  to 9/10 ft)

Quote:

“Never doubt that a small group of thoughtful, committed, citizens can change the world. Indeed, it is the only thing that ever has.” 

― Margaret Mead

9.25.25

 Complete Each AMRAP With a Partner 
Performing Rounds "You Go I Go"

AMRAP in 10 Minutes: 
40 Double Unders 
10 GHD Situps 

Rest 2:00 

AMRAP in 10 Minutes: 
100' Kettlebell Farmers Carry 
10 Kettlebell Deadlifts 
2x (53/70#)

Quote:

“Everyone thinks of changing the world, but no one thinks of changing himself.” 

― Leo Tolstoy

9.24.25

 For Time: 

21 Pullups

21 Handstand Pushups 

800 Meter Run 

15 Pullups 

15 Handstand Pushups 

400 Meter Run 

9 Pullups 

9 Handstand Pushups 

200 Meter Run 

6 Pullups 

6 Handstand Pushups

100 Meter Run

Quote: 

“Everyone thinks of changing the world, but no one thinks of changing himself.” 

― Leo Tolstoy

9.23.25

Death by Front Squat and Burpee

EMOM Until Failure
1 Front Squat (95/135#)
1 Burpee Over the Bar 

Note: Each Minute Add 1 Front Squat and 1 Burpee Over the Bar until failure.

Front Squats will be taken from the floor. 

Cash Out: 

3 Rounds for Quality

:20L/:20R Side Plank 

15 Hip Extensions

:20 L-Sit Hold

Quote: 

“Things change. And friends leave. Life doesn't stop for anybody.” 

― Stephen Chbosky, The Perks of Being a Wallflower

9.22.25

 AMRAP in 18 Minutes:

3 Bar Muscle Ups 
6 Clean and Jerks (95/135#)
9 Toes to Bar 
12 Calories Ski Erg

Quote:

 “Be the change that you wish to see in the world.” 

― Mahatma Gandhi

9.21.25

 CARDIO SUNDAY 

3 Rounds For Time: 
40 Burpees 
200 Double Unders 

Quote: 

By working together, pooling our resources and building on our strengths, we can accomplish great things. -Ronald Reagan