8.1.22

Take 10 Minutes to Build to a HEAVY 2 RM Thruster

then...

AMRAP in 12 Minutes:

9 Chest to Bar Pull-ups

3 Thrusters (75/115#)

9 Chest to Bar Pull-ups

6 Thrusters (75/115#)

9 Chest to Bar Pull-ups

9 Thrusters (75/115#)

9 Chest to Bar Pull-ups

12 Thrusters (75/115#)

** continue adding 3 to the Thrusters until time expires**

Quote: 

"When you're different, sometimes you don't see the millions of people who accept you for what you are. All you notice is the person who doesn't." --Jodi Picoult

7.31.22

4 Rounds for time:

400/500 Meter Row

50 Air Squats

400 Meter Run

Quote: 

 “I have just three things to teach: simplicity, patience, compassion. These three are your greatest treasures.” - Lao Tzu

7.30.22

Filthy Fifty 

 50 Box jump, 24/20 inch box 

50 Jumping pull-ups 

50 Kettlebell Swings (35/53#) 

Walking Lunge, 50 steps 

50 Knees to elbows 

50 Push press, 45/35 pounds 

50 Back extensions 

50 Wall ball shots, 20/14 pound ball 

50 Burpees

50 Double Unders

CLICK HERE to compare to 3.4.19

CLICK HERE to compare to 6.6.19

CLICK HERE to compare to 9.3.19

CLICK HERE to compare to 12.2.19

Quote: 

 “Any fool can criticize, complain, and condemn—and most fools do. But it takes character and self-control to be understanding and forgiving.” - Dale Carnegie

7.29.22

All for time:

21-15-9 reps of:

Handstand Push-ups 

Air Bike Calories

15-12-9 reps of:

Push Jerk (105/155#)

Air Bike Calories

Quote: 

"Communication leads to community, that is, to understanding, intimacy and mutual valuing." 

 - Rollo May

7.28.22

TEST DAY- RECORD RESULTS 

15 RM Overhead Squat 

Cash out

For time: 

30 GHD Sit-ups 

30 Overhead Squats @ 70% of 15 RM 

30 Toes to Bar

CLICK HERE to compare to 3.16.22

Quote: 

"Peace cannot be kept by force; it can only be achieved by understanding."

7.27.22

For time:

800 Meter Run 

150 Double Unders

8 Rope Climbs (15ft)

400 Meter Run 

100 Double Unders 

4 Rope Climbs (15ft)

200 Meter Run

50 Double Unders

2 Rope Climbs (15ft)

Quote: 

"You don't need strength to let go of something. What you really need is understanding." 

 - Guy Finley.

7.26.22

AMRAP in 15 Minutes:

5 Strict Chin-ups

10 Dumbbell Bench Press (35/50#)

15 Dumbbell Deadlifts (35/50#)

*Two corners of the Dumbbell touch the ground on the Dumbbell Deadlift*

Quote: 

 "To understand the heart and mind of a person, look not at what he has already achieved, but at what he aspires to." - Kahlil Gibran.

7.25.22

For time with a Partner:

30 Clean and Jerks (105/155#)

30 Bar Muscle Ups 

30 Snatch (105/155#)

Partition as needed. One partner works at a time.

Quote: 

 "Knowing a man well never leads to hate and almost always leads to love." 

 - John Steinbeck.

7.24.22

In Teams of 2: 'You go, I go'

For time:

1000 Meter Run

100 Push-ups

1000 Meter Run 

200 Burpees

1000 Meter Run

300 Sit-ups

1000 Meter Run 

400 Air Squats

* Runs are completed together*

Quote: 

You learn more from failure than from successes. Don’t let it stop you. Failure builds character.

7.23.22

Deadlift 1-10-1-20-1-30 reps: 

Do a heavy single, then pick a load you can lift 10 times, then another single, then a 20 rep load, one more single, then a 30 rep load. 

Score is the cumulative load on all 6 barbell lifts, record all 6. 

TEST DAY 

Cash out: 

For time: 1 K ski Erg

CLICK HERE to compare to 3.29.22

Quote: 

The best way to succeed in this world is to act on the advice you give to others.

7.22.22

AMRAP in 20 Minutes:

500 Meter Row

40 Alternating Pistols 

10 Hang Squat Snatch (75/115#)

Quote: 

It is better to fail in originality than to succeed in imitation. – Herman Melville