02.23.20

Sunday, February 23, 2020

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

WORKOUT OF THE DAY

"Sunday 60"

10-20-30:
Single Arm Alternating Dumbbell Power Snatches
Single Arm Dumbbell Hang Clean and Jerks
Bike Calories

Dumbbell: 50/35

"Sunday 60"

10-20-30:
Single Arm Alternating Dumbbell Power Snatches
Single Arm Dumbbell Hang Clean and Jerks
Bike Calories

Dumbbell: 50/35

"Sunday 60"

10-20-30:
Single Arm Alternating Dumbbell Power Snatches
Single Arm Dumbbell Hang Clean and Jerks
Bike Calories

Dumbbell: 50/35

02.22.20

Saturday, February 22, 2020

“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

WORKOUT OF THE DAY

"Tight Rope"

5 Rounds:
400 Meter Row
8 Chest to bar Pull Ups
16 Double Dumbbell Row (40/25)
24 Alternating Pistols

"Tight Rope"

5 Rounds:
400 Meter Row
8 Chest to bar Pull Ups
16 Double Dumbbell Row (40/25)
24 Alternating Pistols

"Tight Rope"

5 Rounds:
400 Meter Row
8 Pull Ups
16 Double Dumbbell Row (30/20)
24 Squats

02.21.20

Friday, February 21, 2020

“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

WORKOUT OF THE DAY

"Wise Men"

Build to a heavy complex:
1 Power Clean
1 Front Squat
1 Push Jerk

AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:
Macho Man (185/135)

"Wise Men"

Build to a heavy complex:
1 Power Clean
1 Front Squat
1 Push Jerk

AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:
Macho Man (185/135)

"Wise Men"

Build to a heavy complex:
1 Power Clean
1 Front Squat
1 Push Jerk

AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:
Macho Man (185/135)

02.20.20

Thursday, February 20, 2020

“There will never be a better you, than you.”

WORKOUT OF THE DAY

"Ground Ball"

AMRAP 18:
100′ Walking Lunge
1 Rope Climb
15 KB High Pull (55/35)
1 Rope Climb

"Ground Ball"

AMRAP 18:
100′ Walking Lunge
1 Rope Climb
15 KB High Pull (55/35)
1 Rope Climb

"Ground Ball"

AMRAP 18:
100′ Walking Lunge
1 Rope Climb
15 KB High Pull (55/35)
1 Rope Climb

02.19.20

Wednesday, February 19, 2020

"Whenever you find yourself on the side of the majority, it is time to pause and reflect." -- Mark Twain

WORKOUT OF THE DAY

"Long Haul"

Beast Builder V3 On the Minute x 7: Thrusters

Minute 1: 115/85
Minute 2: 135/95
Minute 3: 155/105
Minute 4: 155/105
Minute 5: 155/105
Minute 6: 135/95
Minute 7: 115/85

Max Unbroken Reps at Each Barbell
1 set per minute

THEN

2 Rounds:
20 Push Presses (155/105)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row

Box: 24/20
Dumbbell: 60/45

"Long Haul"

Beast Builder V3 On the Minute x 7: Thrusters

Minute 1: 115/85
Minute 2: 135/95
Minute 3: 155/105
Minute 4: 155/105
Minute 5: 155/105
Minute 6: 135/95
Minute 7: 115/85

Max Unbroken Reps at Each Barbell
1 set per minute

THEN

2 Rounds:
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row

Box: 24/20
Dumbbell: 50/35

"Long Haul"

Beast Builder V3 On the Minute x 7: Thrusters

Minute 1: 115/85
Minute 2: 135/95
Minute 3: 155/105
Minute 4: 155/105
Minute 5: 155/105
Minute 6: 135/95
Minute 7: 115/85

Max Unbroken Reps at Each Barbell
1 set per minute

THEN

2 Rounds:
20 Push Presses (95/65)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row

Box: 24/20
Dumbbell: 35/20

02.17.20

Monday, February 17, 2020

"As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison." Nelson Mandela

WORKOUT OF THE DAY

"Foot Locker"

5 Rounds:
9 Toes to Bar
15 Wallballs (30/20)

Directly Into…

5 Rounds:
9 Power Snatches (155/105)
15 Overhead Squats (155/105)

"Foot Locker"

5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into…

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

"Foot Locker"

5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into…

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

02.18.20

Tuesday, February 18, 2020

“Head, Heart, Hands.” - Jim Kwik

WORKOUT OF THE DAY

"The Undertaker"

Deadlift Build to Heavy Set of 5

“The Undertaker”

AMRAP 13:
75/50 Calorie Bike

Directly Into…

5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders

"The Undertaker"

Deadlift Build to Heavy Set of 5

“The Undertaker”

AMRAP 13:
75/50 Calorie Bike

Directly Into…

5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders

"The Undertaker"

Deadlift Build to Heavy Set of 5

“The Undertaker”

AMRAP 13:
75/50 Calorie Bike

Directly Into…

5 Deadlifts (245/165)
15 AbMat Sit-ups
40 Single Unders

02.16.20

Sunday, February 16, 2020

“Adversity causes some to break. For others, it breaks records.”

WORKOUT OF THE DAY

"Daily Double"

For Time:
50 Wallballs (20/14)
50 AbMat Sit-ups
100 Double Unders
40 Wallballs (20/14)
40 AbMat Sit-ups
80 Double Unders
30 Wallballs (20/14)
30 AbMat Sit-ups
60 Double Unders

"Daily Double"

For Time:
50 Wallballs (20/14)
50 AbMat Sit-ups
100 Double Unders
40 Wallballs (20/14)
40 AbMat Sit-ups
80 Double Unders
30 Wallballs (20/14)
30 AbMat Sit-ups
60 Double Unders

"Daily Double"

For Time:
50 Wallballs (20/14)
50 AbMat Sit-ups
100 Double Unders
40 Wallballs (20/14)
40 AbMat Sit-ups
80 Double Unders
30 Wallballs (20/14)
30 AbMat Sit-ups
60 Double Unders

02.15.20

Saturday, February 15, 2020

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” - Jim Kwik

WORKOUT OF THE DAY

"Dead Sea"

AMRAP 2:
15/12 Calorie Row
9 Deadlifts (275/185)
Max Bar Over Burpees

Rest 1 Minute Between Intervals
Go Until 90 Burpees Are Completed

"Dead Sea"

AMRAP 2:
15/12 Calorie Row
9 Deadlifts (245/165)
Max Bar Over Burpees

Rest 1 Minute Between Intervals
Go Until 90 Burpees Are Completed

"Dead Sea"

AMRAP 2:
15/12 Calorie Row
9 Deadlifts (245/165)
Max Bar Over Burpees

Rest 1 Minute Between Intervals
Go Until 90 Burpees Are Completed

02.14.20

Friday, February 14, 2020

Happy Valentine's Day!

WORKOUT OF THE DAY

"FRAN"

Front Squat On the 1:30 x 7 Sets:

Set 1 (On the 0:00): 3 Reps @ 75%

Set 2 (On the 1:30): 1 Rep @ 80%

Set 3 (On the 3:00): 3 Reps @ 75%

Set 4 (On the 4:30): 1 Rep @ 83%

Set 5 (On the 6:00): 3 Reps @ 75%

Set 6 (On the 7:30): 1 Rep @ 86%

Set 7 (On the 9:00): 12 Reps @ 60%

*Percentages Based On 1RM Front Squat

THEM

“FRAN”
21-15-9
Thrusters (95/65)
Pull Ups 

"FRAN"

Front Squat On the 1:30 x 7 Sets:

Set 1 (On the 0:00): 3 Reps @ 75%

Set 2 (On the 1:30): 1 Rep @ 80%

Set 3 (On the 3:00): 3 Reps @ 75%

Set 4 (On the 4:30): 1 Rep @ 83%

Set 5 (On the 6:00): 3 Reps @ 75%

Set 6 (On the 7:30): 1 Rep @ 86%

Set 7 (On the 9:00): 12 Reps @ 60%

*Percentages Based On 1RM Front Squat

THEM

“FRAN”
21-15-9
Thrusters (95/65)
Pull Ups

"FRAN"

Front Squat On the 1:30 x 7 Sets:

Set 1 (On the 0:00): 3 Reps @ 75%

Set 2 (On the 1:30): 1 Rep @ 80%

Set 3 (On the 3:00): 3 Reps @ 75%

Set 4 (On the 4:30): 1 Rep @ 83%

Set 5 (On the 6:00): 3 Reps @ 75%

Set 6 (On the 7:30): 1 Rep @ 86%

Set 7 (On the 9:00): 12 Reps @ 60%

*Percentages Based On 1RM Front Squat

THEM

“FRAN”
21-15-9
Thrusters (95/65)
Pull Ups

02.13.20

Thursday, February 13, 2020

"Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” - Vivian Greene

WORKOUT OF THE DAY

"Moscow Mule"

On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50′ Handstand Walk
21/15 Calorie Schwinn Bike

"Moscow Mule"

On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50′ Walking Lunge
21/15 Calorie Schwinn Bike

"Moscow Mule"

On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (53/35/53)
50′ Walking Lunge
21/15 Calorie Schwinn Bike

02.12.20

Wednesday, February 12, 2020

“Trade your expectation for appreciation, and the world changes around you” - Tony Robbins

WORKOUT OF THE DAY

"Venti"

Beast Builder #2
on the 2:00 for 3 rounds
6 snatch grip deadlifts
3 hang power snatches
6 overhead squats
3 squat snatches
start at 55-60% of 1rm snatch and build over the course of 3 sets

“Venti”

AMRAP 20:
20 Wallballs (20/14)
20 Single Arm Dumbbell Power Snatches (70/50)
20 Box Jumps (24/20)
20 Single Arm Dumbbell Push Presses (70/50)
20 Calorie Row

"Venti"

Beast Builder #2
on the 2:00 for 3 rounds
6 snatch grip deadlifts
3 hang power snatches
6 overhead squats
start at 55-60% of 1rm snatch and build over the course of 3 sets

“Venti”

AMRAP 20:
20 Wallballs (20/14)
20 Single Arm Dumbbell Power Snatches (50/35)
20 Box Jumps (24/20)
20 Single Arm Dumbbell Push Presses (50/35)
20 Calorie Row

"Venti"

Beast Builder #2
on the 2:00 for 3 rounds
6 snatch grip deadlifts
3 hang power snatches
6 overhead squats
3 squat snatches
start at 55-60% of 1rm snatch and build over the course of 3 sets

“Venti”

AMRAP 20:
20 Wallballs (20/14)
20 Single Arm Dumbbell Power Snatches (50/35)
20 Box Jumps (24/20)
20 Single Arm Dumbbell Push Presses (50/35)
20 Calorie Row

02.11.20

Tuesday, February 11, 2020

“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” - Reba McEntire

WORKOUT OF THE DAY

"Swole Cycle"

Bench Press

Build to Heavy Set of 3

“Swole Cycle”

Tabata Intervals:
Strict Pull-ups
Bike Calories
Push-ups
Bike Calories

Tabata = 8 Rounds of :20 On, :10 Off

"Swole Cycle"

Bench Press

Build to Heavy Set of 3

“Swole Cycle”

Tabata Intervals:
Strict Pull-ups
Bike Calories
Push-ups
Bike Calories

Tabata = 8 Rounds of :20 On, :10 Off

"Swole Cycle"

Bench Press

Build to Heavy Set of 3

“Swole Cycle”

Tabata Intervals:
Strict Pull-ups
Bike Calories
Push-ups
Bike Calories

Tabata = 8 Rounds of :20 On, :10 Off

2.10.20

Monday, February 10, 2020

“How much do you care about getting better?”

WORKOUT OF THE DAY

"Underrated"

Hang Squat Clean

Build to Heavy Single

“Underrated”

AMRAP 9:
30 Double Unders
1 Hang Squat Clean (155/105)
30 Double Unders
2 Hang Squat Cleans (155/105)
30 Double Unders
3 Hang Squat Cleans (155/105)

"Underrated"

Hang Squat Clean

Build to Heavy Single

“Underrated”

AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)

"Underrated"

Hang Squat Clean

Build to Heavy Single

“Underrated”

AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)

02.09.20

Sunday, February 9, 2020

“What you resist, persists”.

WORKOUT OF THE DAY

"Dumb Luck"

Buy-In: 60/45 Calorie BIke

5 Rounds:
10 Alternating Dumbbell Power Snatches
10 Single Dumbbell Box Step-ups
100′ Single Dumbbell Famers Carry

Cash-Out: 60/45 Calorie Bike

Dumbbell: 50/35
Box: 24/20

"Dumb Luck"

Buy-In: 60/45 Calorie BIke

5 Rounds:
10 Alternating Dumbbell Power Snatches
10 Single Dumbbell Box Step-ups
100′ Single Dumbbell Famers Carry

Cash-Out: 60/45 Calorie Bike

Dumbbell: 50/35
Box: 24/20

"Dumb Luck"

Buy-In: 60/45 Calorie BIke

5 Rounds:
10 Alternating Dumbbell Power Snatches
10 Single Dumbbell Box Step-ups
100′ Single Dumbbell Famers Carry

Cash-Out: 60/45 Calorie Bike

Dumbbell: 50/35
Box: 24/20

02.08.20

Saturday, February 8, 2020

“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway

WORKOUT OF THE DAY

"Steel Toe"

For Time (30 Minute Cap):
3 Rounds:
500 Meter Row
30 Toes to Bar

Into…

15 Clean and Jerks (115/85)
12 Clean and Jerks (135/95)
9 Clean and Jerks (185/135)
6 Clean and Jerks (225/155)
3 Clean and Jerks (275/185)

"Steel Toe"

For Time (30 Minute Cap):
3 Rounds:
500 Meter Row
30 Toes to Bar

Into…

15 Clean and Jerks (115/85)
12 Clean and Jerks (135/95)
9 Clean and Jerks (185/135)
6 Clean and Jerks (225/155)
3 Clean and Jerks (275/185)

"Steel Toe"

For Time (30 Minute Cap):
3 Rounds:
500 Meter Row
30 Toes to Bar

Into…

15 Clean and Jerks (115/85)
12 Clean and Jerks (135/95)
9 Clean and Jerks (185/135)
6 Clean and Jerks (225/155)
3 Clean and Jerks (275/185)

02.07.20

Friday, February 7, 2020

“I would rather die of passion than boredom.” - Vincent Van Gogh

WORKOUT OF THE DAY

"Stranger Things"

Teams of 2
AMRAP 25:
3 Wallballs (20/14)
3 Kettlebell Swings (53/35)
3 Caloirie Bike
6 Wallballs (20/14)
6 Kettlebell Swings (53/35)
6 Calorie Bike
9 Wallballs (20/14)
9 Kettlebell Swings (53/35)
9 Calorie Bike 

Climb By 3’s Each Round

*Athletes Switch After Completing Full Rounds

"Stranger Things"

Teams of 2
AMRAP 25:
3 Wallballs (20/14)
3 Kettlebell Swings (53/35)
3 Caloirie Bike
6 Wallballs (20/14)
6 Kettlebell Swings (53/35)
6 Calorie Bike
9 Wallballs (20/14)
9 Kettlebell Swings (53/35)
9 Calorie Bike 

Climb By 3’s Each Round

*Athletes Switch After Completing Full Rounds

"Stranger Things"

Teams of 2
AMRAP 25:
3 Wallballs (20/14)
3 Kettlebell Swings (53/35)
3 Caloirie Bike
6 Wallballs (20/14)
6 Kettlebell Swings (53/35)
6 Calorie Bike
9 Wallballs (20/14)
9 Kettlebell Swings (53/35)
9 Calorie Bike 

Climb By 3’s Each Round

*Athletes Switch After Completing Full Rounds

02.06.20

Thursday, February 6, 2020

Happy Birthday, Coach George!!

WORKOUT OF THE DAY

"Four Square"

On the 4:00 x 5 Rounds:
300/250 Meter Row
20 GHD Sit-ups
3 Barbell SDLHP

*Athletes Build in Weight Over the 5 Rounds

"Four Square"

On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
3 Barbell SDLHP

*Athletes Build in Weight Over the 5 Rounds

"Four Square"

On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
3 Barbell SDLHP

*Athletes Build in Weight Over the 5 Rounds

02.05.20

Wednesday, February 5, 2020

“Stay committed to your decisions, but stay flexible to your approach.” - Tony Robbins

WORKOUT OF THE DAY

"Arm & Hammer"

Beast Builder:
AMRAP 3 minutes
rest 3 minutes
AMRAP 3 minutes

3 “Macho Man” Complexes (95/65)
3 “Macho Man” Complexes (115/85)
3 “Macho Man” Complexes (135/95)
3 “Macho Man” Complexes (155/105)
3 “Macho Man” Complexes (185/135)
Max “Macho Man” Complexes (205/145)

1 Round of “Macho Man” is:
3 Power Cleans
3 Front Squats
3 Push Jerks

Then “Arm & Hammer”

Buy-In: 15 Clusters (165/115)

3 Rounds:
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters (165/115)

"Arm & Hammer"

Beast Builder:
AMRAP 3 minutes
rest 3 minutes
AMRAP 3 minutes

3 “Macho Man” Complexes (95/65)
3 “Macho Man” Complexes (115/85)
3 “Macho Man” Complexes (135/95)
3 “Macho Man” Complexes (155/105)
3 “Macho Man” Complexes (185/135)
Max “Macho Man” Complexes (205/145)

1 Round of “Macho Man” is:
3 Power Cleans
3 Front Squats
3 Push Jerks

Then “Arm & Hammer”

Buy-In: 15 Clusters (135/95)

3 Rounds:
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters (135/95)

"Arm & Hammer"

Beast Builder:
AMRAP 3 minutes
rest 3 minutes
AMRAP 3 minutes

3 “Macho Man” Complexes (95/65)
3 “Macho Man” Complexes (115/85)
3 “Macho Man” Complexes (135/95)
3 “Macho Man” Complexes (155/105)
3 “Macho Man” Complexes (185/135)
Max “Macho Man” Complexes (205/145)

1 Round of “Macho Man” is:
3 Power Cleans
3 Front Squats
3 Push Jerks

Then “Arm & Hammer”

Buy-In: 15 Clusters (95/65)

3 Rounds:
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters (95/65)

02.04.20

Tuesday, February 4, 2020

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” - Elizabeth Roth

WORKOUT OF THE DAY

"Bubbles"

Strict Gymnastics

3 Sets for Max Reps (Choose 1):
Max Strict Handstand Push-ups
Max Strict Ring Dips
Max Push-ups

“Bubbles”

AMRAP 12:
10 Burpees
25 Double Unders

"Bubbles"

Strict Gymnastics

3 Sets for Max Reps (Choose 1):
Max Strict Handstand Push-ups
Max Strict Ring Dips
Max Push-ups

“Bubbles”

AMRAP 12:
10 Burpees
25 Double Unders

"Bubbles"

Strict Gymnastics

3 Sets for Max Reps (Choose 1):
Max Strict Handstand Push-ups
Max Strict Ring Dips
Max Push-ups

“Bubbles”

AMRAP 12:
10 Burpees
25 Double Unders

02.03.20

Monday, February 3, 2020

“Water the flowers, not the weeds.”

WORKOUT OF THE DAY

"Dead Space"

Back Squat Waves
On the 0: 9 Reps @ 70%
On the 2: 7 Reps @ 77%
On the 4: 5 Reps @ 84%
On the 6: 3 Reps @ 89%
On the 8: 1 Rep @ 96%
On the 9: 1 Rep @ 99%
On the 10: 1 Rep @ 102%
On the 11: 1 Rep @ 105%
On the 12: 1 Rep @ 108%

Percentages of your 5RM Back Squat

 

Then “Dead Space”
On the 5:00 x 4 Rounds:
7 Deadlifts (185/135)
20 Alternating Jumping Lunges
7 Deadlifts (185/135)
20 x 10 Meter Shuttle Runs

"Dead Space"

Back Squat Waves
On the 0: 9 Reps @ 70%
On the 2: 7 Reps @ 77%
On the 4: 5 Reps @ 84%
On the 6: 3 Reps @ 89%
On the 8: 1 Rep @ 96%
On the 9: 1 Rep @ 99%
On the 10: 1 Rep @ 102%
On the 11: 1 Rep @ 105%
On the 12: 1 Rep @ 108%

Percentages of your 5RM Back Squat

 

Then “Dead Space”
On the 5:00 x 4 Rounds:
7 Deadlifts (185/135)
20 Alternating Jumping Lunges
7 Deadlifts (185/135)
20 x 10 Meter Shuttle Runs

"Dead Space"

Back Squat Waves
On the 0: 9 Reps @ 70%
On the 2: 7 Reps @ 77%
On the 4: 5 Reps @ 84%
On the 6: 3 Reps @ 89%
On the 8: 1 Rep @ 96%
On the 9: 1 Rep @ 99%
On the 10: 1 Rep @ 102%
On the 11: 1 Rep @ 105%
On the 12: 1 Rep @ 108%

Percentages of your 5RM Back Squat

 

Then “Dead Space”
On the 5:00 x 4 Rounds:
7 Deadlifts (185/135)
20 Alternating Jumping Lunges
7 Deadlifts (185/135)
20 x 10 Meter Shuttle Runs

2.2.20

Sunday, February 2, 2020

"Muscles are meant for humans. They don't discriminate genders." -- Amanda J. Barnhart

WORKOUT OF THE DAY

"Cin City"

Push Press Build to a Heavy Set of 3

“Cin City”

For Time:
21 Push Presses (95/65)
5 Rounds of “Cindy”
15 Push Presses (95/65)
3 Rounds of “Cindy”
9 Push Presses (95/65)
1 Rounds of “Cindy”

"Cin City"

Push Press Build to a Heavy Set of 3

“Cin City”

For Time:
21 Push Presses (95/65)
5 Rounds of “Cindy”
15 Push Presses (95/65)
3 Rounds of “Cindy”
9 Push Presses (95/65)
1 Rounds of “Cindy”

"Cin City"

Push Press Build to a Heavy Set of 3

“Cin City”

For Time:
21 Push Presses (95/65)
5 Rounds of “Cindy”
15 Push Presses (95/65)
3 Rounds of “Cindy”
9 Push Presses (95/65)
1 Rounds of “Cindy”

2.1.20

Saturday, February 1, 2020

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

WORKOUT OF THE DAY

"Deep End"

5 Rounds:
1 Minute Row
1 Minute Power Cleans (115/85)
1 Minute Burpees
1 Minute Rest

"Deep End"

5 Rounds:
1 Minute Row
1 Minute Power Cleans (115/85)
1 Minute Burpees
1 Minute Rest

"Deep End"

5 Rounds:
1 Minute Row
1 Minute Power Cleans (115/85)
1 Minute Burpees
1 Minute Rest

1.31.20

Friday, January 31, 2020

“What is important is seldom urgent, and what is urgent is seldom important.” - Dwight Eisenhower

WORKOUT OF THE DAY

"Paw Patrol"

Snatch Complex

Build to a Heavy Complex:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

“Paw Patrol”

AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (155/105)

"Paw Patrol"

Snatch Complex

Build to a Heavy Complex:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

“Paw Patrol”

AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (135/95)

"Paw Patrol"

Snatch Complex

Build to a Heavy Complex:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

“Paw Patrol”

AMRAP 15:
90 Single Unders
20 Toes to Bar
10 Hang Squat Snatches (95/65)

1.30.20

Thursday, January 30, 2020

"If we all did the things we are capable of doing, we would literally astound ourselves." -- Thomas Edison

WORKOUT OF THE DAY

"Triplets"

For Time (25 Minute Cap):
15 Bench Press (135/95)
16/12 Calorie Bike
15 Deadlifts (185/135)
16/12 Calorie Assault Bike

15 Bench Press (155/105)
16/12 Calorie Bike
15 Deadlifts (225/155)
16/12 Calorie Bike

15 Bench Press (185/135)
16/12 Calorie Bike
15 Deadlifts (245/165)
16/12 Calorie Bike

"Triplets"

For Time (25 Minute Cap):
15 Bench Press (115/85)
16/12 Calorie Bike
15 Deadlifts (155/105)
16/12 Calorie Assault Bike

50 Bench Press (135/95)
16/12 Calorie Bike
50 Deadlifts (185/135)
16/12 Calorie Bike

50 Bench Press (155/105)
16/12 Calorie Bike
50 Deadlifts (225/155)
16/12 Calorie Bike

"Triplets"

For Time (25 Minute Cap):
15 Bench Press (115/85)
16/12 Calorie Bike
15 Deadlifts (155/105)
16/12 Calorie Assault Bike

50 Bench Press (135/95)
16/12 Calorie Bike
50 Deadlifts (185/135)
16/12 Calorie Bike

50 Bench Press (155/105)
16/12 Calorie Bike
50 Deadlifts (225/155)
16/12 Calorie Bike

1.29.20

Wednesday, January 29, 2020

“All progress depends on the irrational person.”

WORKOUT OF THE DAY

"Buckle Up"

AMRAP 5:
100’ handstand walk
30 ghd situps
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
100’ handstand walk
30 ghd sit ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
100′ handstand walk
30 ghd situps
Max Calorie Row

"Buckle Up"

AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
100’ Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row

"Buckle Up"

AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
100’ Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row

1.28.20

Tuesday, January 28, 2020

“Perfection can be spelled with the word paralysis.” - Churchill

WORKOUT OF THE DAY

"WOD TITLE"

AMRAP 15:
Buy-In: 100/80 Calorie Assault Bike

Directly Into…

Max Rounds:
8 Burpee Box Jumps (24/20)
8 bar muscle ups

"WOD TITLE"​

AMRAP 15:
Buy-In: 100/80 Calorie Assault Bike

Directly Into…

Max Rounds:
8 Burpee Box Jumps (24/20)
8 chest to bar pull ups 

"WOD TITLE"​

AMRAP 15:
Buy-In: 100/80 Calorie Assault Bike

Directly Into…

Max Rounds:
8 Burpee Box Jumps (24/20)
8 pull up

 

1.27.20

Monday, January 27, 2020

“You can’t build on top of success you don’t acknowledge.” - Dallas Travers

WORKOUT OF THE DAY

"Rack City"

Build to a Heavy Complex:
1 Power Clean
2 Front Squats
3 Push Jerks

For Time:
10 Power Cleans (175/115)
50 Air Squats
10 Front Squats (175/115)
50 Air Squats
10 Push Jerks (175/115)
50 Air Squats

"Rack City"

Build to a Heavy Complex:
1 Power Clean
2 Front Squats
3 Push Jerks

For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats

"Rack City"

Build to a Heavy Complex:
1 Power Clean
2 Front Squats
3 Push Jerks

For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats

1.26.20

Sunday, January 26, 2020

"Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don't." -- Steve Maraboli

WORKOUT OF THE DAY

"Spike Ball"

3 Rounds:
100′ Walking Lunge
20 Kettlebell SDLHP
100′ Walking Lunge
20 Kettlebell Taters

KB: 55/35

"Spike Ball"

3 Rounds:
100′ Walking Lunge
20 Kettlebell SDLHP
100′ Walking Lunge
20 Kettlebell Taters

KB: 55/35

"Spike Ball"

3 Rounds:
100′ Walking Lunge
20 Kettlebell SDLHP
100′ Walking Lunge
20 Kettlebell Taters

KB: 55/35

1.25.20

Saturday, January 25, 2020

“If you aren’t going all the way, why go at all?” – Joe Namath

WORKOUT OF THE DAY

"Group Hug"

AMRAP 24:
6 Toes to Bar
6 Hang Power Cleans
6 Front Squats

Bar Increases Every 3 Rounds
Weight 1: 75/55
Weight 2: 95/65
Weight 3: 115/85
Weight 4: 135/95
Weight 5: 155/105 (AMRAP)

"Group Hug"​

AMRAP 24:
6 Toes to Bar
6 Hang Power Cleans
6 Front Squats

Bar Increases Every 3 Rounds
Weight 1: 75/55
Weight 2: 95/65
Weight 3: 115/85
Weight 4: 135/95
Weight 5: 155/105 (AMRAP)

"Group Hug"​

AMRAP 24:
6 Toes to Bar
6 Hang Power Cleans
6 Front Squats

Bar Increases Every 3 Rounds
Weight 1: 75/55
Weight 2: 95/65
Weight 3: 115/85
Weight 4: 135/95
Weight 5: 155/105 (AMRAP)

1.24.20

Friday, January 24, 2020

"If you have the guts to keep making mistakes, your wisdom and intelligence leap forward with huge momentum." -- Holly Near

WORKOUT OF THE DAY

"Crash Test"

Deadlift – 10 Minutes to Build to a heavy double 

then For Time:
1,500 Meter Row
30 Deadlifts (245/165)
45 Lateral Barbell Burpees

"Crash Test"

Deadlift – 10 Minutes to Build to a heavy double 

then For Time:
1,500 Meter Row
30 Deadlifts (245/165)
45 Lateral Barbell Burpees

"Crash Test"

Deadlift – 10 Minutes to Build to a heavy double 

then For Time:
1,500 Meter Row
30 Deadlifts (245/165)
45 Lateral Barbell Burpees

1.23.20

Thursday, January 23, 2020

"If you're not in the arena also getting your ass kicked, I'm not interested in your feedback." -- Brene Brown

WORKOUT OF THE DAY

"Ab-sured"

On the 3:00 x 6 Rounds:
18 GHD Sit-ups
16/12 Calorie Assault Bike
6 Barbell Strict Presses

*Build in Strict Press Weight*

"Ab-sured"

On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
16/12 Calorie Assault Bike
6 Barbell Strict Presses

*Build in Strict Press Weight*

"Ab-sured"

On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
16/12 Calorie Assault Bike
6 Barbell Strict Presses

*Build in Strict Press Weight*

1.22.20

Wednesday, January 22, 2020

“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps

WORKOUT OF THE DAY

"Opening Day"

21-15-9:
Wallballs (30/20)
Pull-up
Thrusters (115/85)
Box Jumps (30/24)
Kettlebell Swings (70/55)

"Opening Day"

21-15-9:
Wallballs (20/14)
Pull-up
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

"Opening Day"

21-15-9:
Wallballs (20/14)
Pull-up
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

1.21.20

Tuesday, January 21, 2020

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat."

WORKOUT OF THE DAY

"Tigger"

Bench Press 
10-8-6-4-2-4-6-8-10

15 min AMRAP
50 double unders
15 dips
50 double unders
15 pushups

"Tigger"​

Bench Press 
10-8-6-4-2-4-6-8-10

15 min AMRAP
30 double unders
10 dips
30 double unders
10 pushups

"Tigger"​

Bench Press 
10-8-6-4-2-4-6-8-10

15 min AMRAP
30 double unders
10 dips
30 double unders
10 pushups

1.20.20

Monday, January 20, 2020

“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” -Confucius

WORKOUT OF THE DAY

"Dumbledore"

Back Squat Build to A Heavy Set of 5

Then

For Time:
70/50 Calorie Bike
30 Single Arm Dumbbell Hang Clean and Jerk (70/50)
50 Single Dumbbell Goblet Squats (70/50) 
30 Single Arm Dumbbell Hang Clean and Jerk (70/50) 
70/50 Calorie Bike

"Dumbledore"

Back Squat Build to A Heavy Set of 5

Then

For Time:
70/50 Calorie Bike
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50 Single Dumbbell Goblet Squats (50/35)
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
70/50 Calorie Bike

"Dumbledore"

Back Squat Build to A Heavy Set of 5

Then

For Time:
70/50 Calorie Bike
30 Single Arm Dumbbell Hang Clean and Jerk (35/25)
50 Single Dumbbell Goblet Squats (35/25) 
30 Single Arm Dumbbell Hang Clean and Jerk (35/25) 
70/50 Calorie Bike

1.19.20

Sunday, January 19, 2020

"Regardless of what the problem is, the answer is to squat." -- Greg Glassman

WORKOUT OF THE DAY

"Carousel"

5 Rounds:
9 Push Preses (115/85)
15 Kettlebell Swings (53/35)
20 Goblet Lunges (53/35)
Rest 1 Minute Between Rounds

"Carousel"

5 Rounds:
9 Push Preses (115/85)
15 Kettlebell Swings (53/35)
20 Goblet Lunges (53/35)
Rest 1 Minute Between Rounds

"Carousel"

5 Rounds:
9 Push Preses (115/85)
15 Kettlebell Swings (53/35)
20 Goblet Lunges (53/35)
Rest 1 Minute Between Rounds

1.18.20

Saturday, January 18, 2020

“The privilege of a lifetime, is being who you are.” Joseph Campbell

WORKOUT OF THE DAY

"Lethal Weapon"

AMRAP 20:
1 Round of “The Chief”
250 Meter Row
2 Rounds of “The Chief”
250 Meter Row
3 Rounds of “The Chief”
250 Meter Row

Continue to Add 1 Round Until Cap
_______________________
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

"Lethal Weapon"

AMRAP 20:
1 Round of “The Chief”
250 Meter Row
2 Rounds of “The Chief”
250 Meter Row
3 Rounds of “The Chief”
250 Meter Row

Continue to Add 1 Round Until Cap
_______________________
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

"Lethal Weapon"

AMRAP 20:
1 Round of “The Chief”
250 Meter Row
2 Rounds of “The Chief”
250 Meter Row
3 Rounds of “The Chief”
250 Meter Row

Continue to Add 1 Round Until Cap
_______________________
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

1.17.20

Friday, January 17, 2020

“If you know you opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb

WORKOUT OF THE DAY

"Blue Steel"

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

75/50 Calorie Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

75/50 Calorie Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

"Blue Steel"

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

75/50 Calorie Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

75/50 Calorie Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

"Blue Steel"

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

75/50 Calorie Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

75/50 Calorie Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

1.16.20

Thursday, January 16, 2020

"The signature of mediocrity is chronic inconsistency." -- James C. Collins

WORKOUT OF THE DAY

"Diane"

21-15-9:
Deadlifts (225/155)
Handstand Push-ups

"Diane"

21-15-9:
Deadlifts (225/155)
Handstand Push-ups

"Diane"

21-15-9:
Deadlifts (225/155)
Handstand Push-ups

1.15.20

Wednesday, January 15, 2020

“The future belongs to those who prepare for it today.” – Malcolm X

WORKOUT OF THE DAY

"Four Loko"

On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (225/155)

"Four Loko"

On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)

"Four Loko"

On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (135/95)

1.14.20

Tuesday, January 14, 2020

“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich

WORKOUT OF THE DAY

"Part Time"

3 Rounds:
12 Burpees
18 chest to bar Pull-ups

Directly Into…

3 Rounds:
12 double Dumbbell power Snatches (50/35)
30/21 calorie bike

"Part Time"

3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (50/35)
30/21 calorie bike

"Part Time"

3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (50/35)
30/21 calorie bike

1.13.20

Monday, January 13, 2020

“We are what we repeatedly do. Excellence then, is not an act, but a habit.” - Aristotle

WORKOUT OF THE DAY

"Air Fryer"

Power Clean and Jerk – Build to a Heavy Single

“Air Fryer”
3 Rounds:
20 pistols
10 power cleans 
20 box jump overs
10 push Jerks
(165/115)

"Air Fryer"

Power Clean and Jerk – Build to a Heavy Single

“Air Fryer”
3 Rounds:
50 Air Squats
10 Power Clean and Jerks (135/95)

"Air Fryer"

Power Clean and Jerk – Build to a Heavy Single

“Air Fryer”
3 Rounds:
50 Air Squats
10 Power Clean and Jerks (115/80)

1.12.20

Sunday, January 12, 2020

"I really think a champion is defined not by their wins, but by how they can recover when they fall." -- Serena Williams

WORKOUT OF THE DAY

"Upper Crust"

10 Rounds:
4 Strict Pull-ups
8 Push-ups
12 Calorie Row

"Upper Crust"

10 Rounds:
4 Strict Pull-ups
8 Push-ups
12 Calorie Row

"Upper Crust"

10 Rounds:
4 Strict Pull-ups
8 Push-ups
12 Calorie Row

1.11.20

Saturday, January 11, 2020

"Champions are made from something they have deep inside them--a desire, a dream, a vision." -- Muhammad Ali

WORKOUT OF THE DAY

"Bike Drop"

For Time (30 Minute Cap):
25 Calorie Bike
25 Power Snatches (75/55)
25 Thrusters (75/55)
25 Calorie Bike
20 Power Snatches (95/65)
20 Thrusters (95/65)
25 Calorie Bike
15 Power Snatches (115/85)
15 Thrusters (115/85)
25 Calorie Bike
10 Power Snatches (135/95)
10 Thrusters (135/95)
25 Calorie Bike
5 Power Snatches (155/105)
5 Thrusters (155/105)

"Bike Drop"

For Time (30 Minute Cap):
25 Calorie Bike
25 Power Snatches (75/55)
25 Thrusters (75/55)
25 Calorie Bike
20 Power Snatches (95/65)
20 Thrusters (95/65)
25 Calorie Bike
15 Power Snatches (115/85)
15 Thrusters (115/85)
25 Calorie Bike
10 Power Snatches (135/95)
10 Thrusters (135/95)
25 Calorie Bike
5 Power Snatches (155/105)
5 Thrusters (155/105)

"Bike Drop"

For Time (30 Minute Cap):
25 Calorie Bike
25 Power Snatches (75/55)
25 Thrusters (75/55)
25 Calorie Bike
20 Power Snatches (95/65)
20 Thrusters (95/65)
25 Calorie Bike
15 Power Snatches (115/85)
15 Thrusters (115/85)
25 Calorie Bike
10 Power Snatches (135/95)
10 Thrusters (135/95)
25 Calorie Bike
5 Power Snatches (155/105)
5 Thrusters (155/105)

1.10.20

Friday, January 10, 2020

“I’ll either find a way, or I’ll make one.” – Hannibal

WORKOUT OF THE DAY

"Marston"

AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Lateral Barbell Burpees

"Marston"

AMRAP 20:
1 Deadlift (225/155)
10 Toes to Bar
15 Lateral Barbell Burpees

"Marston"

AMRAP 20:
1 Deadlift (185/135)
10 Toes to Bar
15 Lateral Barbell Burpees

1.9.20

Thursday, January 9, 2020

"I am not here for me. I am here for we, and we are here for them."

WORKOUT OF THE DAY

"iMax"

A)5 sets of
1 pausing push jerk
1 push jerk
*2 second pause in the dip. 2 second pause in the catch

B)On the 3:00 x 5 Rounds:
15 kettlebell SDLHP (53/35)
10 Box Jump Overs (24/20)
5 Push Jerks

*Build to a Heavy Set of 5 On Push Jerk

"iMax"

A)5 sets of
1 pausing push jerk
1 push jerk
*2 second pause in the dip. 2 second pause in the catch

B)On the 3:00 x 5 Rounds:
15 kettlebell SDLHP (53/35)
10 Box Jump Overs (24/20)
5 Push Jerks

*Build to a Heavy Set of 5 On Push Jerk

"iMax"

A)5 sets of
1 pausing push jerk
1 push jerk
*2 second pause in the dip. 2 second pause in the catch

B)On the 3:00 x 5 Rounds:
15 kettlebell SDLHP (53/35)
10 Box Jump Overs (24/20)
5 Push Jerks

*Build to a Heavy Set of 5 On Push Jerk

1.8.20

Wednesday, January 8, 2020

“Empathy fuels connection. Sympathy drives disconnection.” - Brene Brown

WORKOUT OF THE DAY

"Airplane Mode"

12-9-6:
Strict Chest to Bar Pull-ups
Strict Deficit Handstand Push-ups
Directly Into…
6-9-12:
Strict Pull-ups
Strict Handstand Push-ups (Floor)
*10 minute time cap

2 Rounds:
75/50 Calorie Assault Bike
1k Row
50 Wallballs (20/14)

"Airplane Mode"

12-9-6:
Strict Chest to Bar Pull-ups
Strict Deficit Handstand Push-ups
Directly Into…
6-9-12:
Strict Pull-ups
Strict Handstand Push-ups (Floor)
*10 minute time cap

2 Rounds:
75/50 Calorie Assault Bike
1k Row
50 Wallballs (20/14)

"Airplane Mode"

12-9-6:
Strict Pull-ups
Strict Handstand Push-ups
Directly Into…
6-9-12:
Strict Pull-ups
Strict Handstand Push-ups (Floor)
*10 minute time cap

2 Rounds:
75/50 Calorie Assault Bike
1k Row
50 Wallballs (20/14)

1.7.20

Tuesday, January 7, 2020

“80% of success is showing up.” – Woody Allen

WORKOUT OF THE DAY

"Zoolander"

Pausing Power Clean
1 Pausing Power Clean
1 Power Clean

3 rounds for time
50 double unders
15 bar facing burpees
10 power cleans
round 1: 185/135
round 2: 225/155
round 3: 245/165

"Zoolander"

Pausing Power Clean
1 Pausing Power Clean
1 Power Clean

AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Lateral Barbell Burpees

"Zoolander"

Pausing Power Clean
1 Pausing Power Clean
1 Power Clean

AMRAP 15:
30 Double Unders
10 Power Cleans (115/85)
30 Double Unders
10 Lateral Barbell Burpees

1.6.20

Monday, January 6, 2020

“Death is one prophecy that hasn’t failed.” – Edmund Wilson

WORKOUT OF THE DAY

"Grim Reaper"

Back Squat Waves

on the 0:00: 4@89%
on the 1:30: 3@95%
on the 3:00: 2 @101%

on the 5:00: 4@95%
on the 6:30: 3@101%
on the 8:00: 2@107%

AMRAP 5:
21-15-9:
Overhead Squats (115/85)
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9
Thrusters (115/85)
Chest to Bar Pull-ups

"Grim Reaper"

Back Squat Waves

on the 0:00: 4@89%
on the 1:30: 3@95%
on the 3:00: 2 @101%

on the 5:00: 4@95%
on the 6:30: 3@101%
on the 8:00: 2@107%

AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9
Thrusters (95/65)
Chest to Bar Pull-ups

"Grim Reaper"

Back Squat Waves

on the 0:00: 4@89%
on the 1:30: 3@95%
on the 3:00: 2 @101%

on the 5:00: 4@95%
on the 6:30: 3@101%
on the 8:00: 2@107%

AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9
Thrusters (95/65)
Pull-ups

1.5.20

Sunday, January 5, 2020

"Let everything happen to you: Beauty and Terror. Just keep going. No feeling is final." -- Rainer Maria Rilke, "Go to the Limits of Your Longing"

WORKOUT OF THE DAY

"Double Zero"

AMRAP 15:
15/12 Calorie Bike
30 Russian Kettlebell Swings (70/53)
60 Double Unders

"Double Zero"

AMRAP 15:
15/12 Calorie Bike
30 Russian Kettlebell Swings (70/53)
60 Double Unders

"Double Zero"

AMRAP 15:
15/12 Calorie Bike
30 Russian Kettlebell Swings (70/53)
60 Double Unders

1.4.20

Saturday, January 4, 2019

“Rome was not built in a day.” - John Heywood

WORKOUT OF THE DAY

"Quarter Pounder"

2 Rounds:
400 Meter Run
30 Single Dumbbell Box Step-Ups (24/20)
400 Meter Run
30 Single Dumbbell Hang Clean & Jerks
400 Meter Run
30 Single Dumbbell Power Snatches

Dumbbell: 70/50

"Quarter Pounder"

2 Rounds:
400 Meter Run
30 Single Dumbbell Box Step-Ups (24/20)
400 Meter Run
30 Single Dumbbell Hang Clean & Jerks
400 Meter Run
30 Single Dumbbell Power Snatches

Dumbbell: 50/35

"Quarter Pounder"

2 Rounds:
400 Meter Run
30 Single Dumbbell Box Step-Ups (24/20)
400 Meter Run
30 Single Dumbbell Hang Clean & Jerks
400 Meter Run
30 Single Dumbbell Power Snatches

Dumbbell: 35/20

1.3.20

Friday, January 3, 2020

“The most important decision we make is whether we believe we live in a friendly or hostile universe.” - Albert Einstein

WORKOUT OF THE DAY

"Speedo"

AMRAP 20:
500 Meter Row
30 double unders
10 Thrusters (95/65)

"Speedo"

AMRAP 20:
500 Meter Row
30 double unders
10 Thrusters (75/55)

"Speedo"

AMRAP 20:
500 Meter Row
30 double unders
10 Thrusters (75/55)

1.2.20

Thursday, January 2, 2019

“Motivation can get you started. Commitment is what keeps you going.” - Jim Rohn

WORKOUT OF THE DAY

"Cheaper by the Dozen"

Romanian Deadlift

Build to a Moderate Set of 6

“Cheaper by the Dozen”

AMRAP 12:
3 Deadlifts (245/165)
3 Toes to Bar
3 Calorie Erg Bike
6 Deadlifts (245/165)
6 Toes to Bar
6 Calorie Erg Bike

Up By 3’s Until Finish

"Cheaper by the Dozen"

Romanian Deadlift

Build to a Moderate Set of 6

“Cheaper by the Dozen”

AMRAP 12:
3 Deadlifts (205/145)
3 Toes to Bar
3 Calorie Erg Bike
6 Deadlifts (205/145)
6 Toes to Bar
6 Calorie Erg Bike

Up By 3’s Until Finish

"Cheaper by the Dozen"

Romanian Deadlift

Build to a Moderate Set of 6

“Cheaper by the Dozen”

AMRAP 12:
3 Deadlifts (205/145)
3 Toes to Bar
3 Calorie Erg Bike
6 Deadlifts (205/145)
6 Toes to Bar
6 Calorie Erg Bike

Up By 3’s Until Finish

1.1.20

Wednesday, January 1, 2020

HAPPY NEW YEAR! We hope you are as excited about the upcoming year as we are! We are open today from 11am to 1pm with one class at 11:30.

WORKOUT OF THE DAY

"2020"

5 rounds of:
20 bar over burpees
1 power cleans
1 front squats
20 V-Ups
Men: 225 lb.
Women: 155 lb.
Rest 1:00 Between Rounds

"2020"

5 rounds of:
20 bar over burpees
1 power cleans
1 front squats
20 V-Ups
Men: 225 lb.
Women: 155 lb.
Rest 1:00 Between Rounds

"2020"

5 rounds of:
20 bar over burpees
1 power cleans
1 front squats
20 V-Ups
Men: 225 lb.
Women: 155 lb.
Rest 1:00 Between Rounds

12.31.19

Tuesday, December 31, 2019

“If you set your bar at “amazing,” it’s awfully difficult to start.” - Seth Godin

WORKOUT OF THE DAY

"Aleve"

12 strict handstand push ups
12 strict pull-ups
9 strict handstand push ups
9 strict pull-ups
6 strict handstand push ups
6 strict pullups
9 minute time cap

For Time:
Buy-In: 50/35 Calorie Assault Bike

21-15-9
Shoulder to Overhead (135/95)
12-9-6 Bar Muscle Up

Cash-Out: 50/35 Calorie Assault Bike

"Aleve"

12 strict handstand push ups
12 strict pull-ups
9 strict handstand push ups
9 strict pull-ups
6 strict handstand push ups
6 strict pullups
9 minute time cap

For Time:
Buy-In: 50/35 Calorie Assault Bike

21-15-9
Shoulder to Overhead (135/95)
Pull-ups

Cash-Out: 50/35 Calorie Assault Bike

"Aleve"

12 strict handstand push ups
12 strict pull-ups
9 strict handstand push ups
9 strict pull-ups
6 strict handstand push ups
6 strict pullups
9 minute time cap

For Time:
Buy-In: 50/35 Calorie Assault Bike

21-15-9
Shoulder to Overhead (135/95)
Pull-ups

Cash-Out: 50/35 Calorie Assault Bike

12.30.19

Monday, December 30, 2019

“The opposite of play is not work. The opposite of play is depression.” – Brene Brown

WORKOUT OF THE DAY

"Fight or Flight"

Hang Snatch Complex:
5 sets of
1 snatch deadlift
1 high hang power snatch
1 hang Squat Squat

AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (115/85)
20 Box Jumps (24/20)
20 Front Squats (115/85)
20/15 Calorie Row

"Fight or Flight"

Hang Snatch Complex:
5 sets of
1 snatch deadlift
1 high hang power snatch
1 hang Squat Squat

AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row

"Fight or Flight"

Hang Snatch Complex:
5 sets of
1 snatch deadlift
1 high hang power snatch
1 hang Squat Squat

AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row

12.29.19

Sunday, December 29, 2019

"Life moves pretty fast. If you don't stop and look around once in a while, you could miss it." -- Ferris Bueller

WORKOUT OF THE DAY

"Wet Suit"

5 Rounds:
21/15 Calorie Row
2 Rounds of “Strict Cindy”

1 Round of “Strict Cindy”:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

"Wet Suit"

5 Rounds:
21/15 Calorie Row
2 Rounds of “Strict Cindy”

1 Round of “Strict Cindy”:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

"Wet Suit"

5 Rounds:
21/15 Calorie Row
2 Rounds of “Strict Cindy”

1 Round of “Strict Cindy”:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

12.28.19

Saturday, December 28, 2019

“Creativity is allowing one to make mistakes. Art is knowing which ones to keep.” - Scott Adams

WORKOUT OF THE DAY

"PERFECT BAR"

3 Rounds:
1 Round of “DT”
200 Meter Run

85/65 Calorie Schwinn Bike

3 Rounds:
1 Round of “DT”
200 Meter Run

* 1st Half Barbell: 175/115
* 2nd Half Barbell: 155/105

"PERFECT BAR"

3 Rounds:
1 Round of “DT”
200 Meter Run

85/65 Calorie Schwinn Bike

3 Rounds:
1 Round of “DT”
200 Meter Run

* 1st Half Barbell: 155/105
* 2nd Half Barbell: 135/95

"PERFECT BAR"

3 Rounds:
1 Round of “DT”
200 Meter Run

85/65 Calorie Schwinn Bike

3 Rounds:
1 Round of “DT”
200 Meter Run

* 1st Half Barbell: 155/105
* 2nd Half Barbell: 135/95

12.27.19

Friday, December 27, 2019

“You are what you do, not what you say you’ll do”. - C.G. Jung

WORKOUT OF THE DAY

"Water Weight"

Tempo OHS 5×1

Then:
3 Rounds:
25 Overhead Squats (95/65)
15 Chest to Bar Pull-ups
25/18 Calorie Row
15 Burpee Box Jumps (24/20)

"Water Weight"

Tempo OHS 5×1

Then:
3 Rounds:
25 Overhead Squats (75/55)
15 Chest to Bar Pull-ups
25/18 Calorie Row
15 Burpee Box Jumps (24/20)

"Water Weight"

Tempo OHS 5×1

Then:
3 Rounds:
25 Overhead Squats (75/55)
15 Pull-ups
25/18 Calorie Row
15 Burpee Box Jumps (24/20)

12.26.19

Thursday, December 26, 2019

Open today 8am to 7pm. Classes at 8:30, 11:30, 4:30, 5:30.

WORKOUT OF THE DAY

"Punching Bag"

5 Rounds x AMRAP 3:
10 D-Ball Cleans (150/100)
20 Double Unders
10 D-Ball Reverse Lunges (150/100)
20 Double Unders

Rest 1 Minute Between Round

"Punching Bag"

5 Rounds x AMRAP 3:
10 Dumbbell Power Cleans (50/35)
20 Double Unders
10 Dumbbell Reverse Lunges (50/35)
20 Double Unders

Rest 1 Minute Between Round

"Punching Bag"

5 Rounds x AMRAP 3:
10 Dumbbell Power Cleans (35/20)
40 Single Unders
10 Dumbbell Reverse Lunges (35/20)
40 Single Unders

Rest 1 Minute Between Round

12.25.19

Wednesday, December 25, 2019

Merry Christmas! We are closed today, but open tomorrow at 8am until 7pm. Classes run at 8:30, 11:30, 4:30, 5:30.

WORKOUT OF THE DAY

"Merry Fitmas"

12 Minute AMRAP
25 Squats
25 Sit Ups
25 Commandos 

"Merry Fitmas"

12 Minute AMRAP
25 Squats
25 Sit Ups
25 Commandos 

"Merry Fitmas"

12 Minute AMRAP
25 Squats
25 Sit Ups
25 Commandos 

12.24.19

Tuesday, December 24, 2019

Merry Christmas Eve. We are open 8am to 1pm. We will run 2 official heats of the workout at 8:30 and 11:30, but feel free to work in whenever you can make it!

WORKOUT OF THE DAY

"12 Days"

For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24/20)
7 HSPU
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 GHD Sit-ups
11 Wallballs (20/14)
12 Calorie Bike

 

"12 Days"

For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24/20)
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-ups
11 Wallballs (20/14)
12 Calorie Bike

 

"12 Days"

For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24/20)
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-ups
11 Wallballs (20/14)
12 Calorie Bike

 

12.23.19

Monday, December 23, 2019

“Think like an immigrant. Act like an artisan.”

WORKOUT OF THE DAY

"Dopamine"

Back Squat Waves 

on the 0:00 6 Reps @ 82%
on the 1:30 4 Reps @ 88%
on the 3:00 2 Reps @ 94%

on the 5:30 6 Reps @ 88%
on the 7:00 4 Reps @ 94%
on the 8:30 2 Reps @ 100%

*Percentages Off 5RM Back Squat*

Every 5 Minutes x 4 Rounds:
20/14 Calorie Row
50′ HS Walk
30/20 Calorie Bike

"Dopamine"

Back Squat Waves 

on the 0:00 6 Reps @ 82%
on the 1:30 4 Reps @ 88%
on the 3:00 2 Reps @ 94%

on the 5:30 6 Reps @ 88%
on the 7:00 4 Reps @ 94%
on the 8:30 2 Reps @ 100%

*Percentages Off 5RM Back Squat*

Every 5 Minutes x 4 Rounds:
20/14 Calorie Row
50′ DB Lunge (50/35)
30/20 Calorie Bike

"Dopamine"

Back Squat Waves 

on the 0:00 6 Reps @ 82%
on the 1:30 4 Reps @ 88%
on the 3:00 2 Reps @ 94%

on the 5:30 6 Reps @ 88%
on the 7:00 4 Reps @ 94%
on the 8:30 2 Reps @ 100%

*Percentages Off 5RM Back Squat*

Every 5 Minutes x 4 Rounds:
20/14 Calorie Row
50′ DB Lunge (35/20)
30/20 Calorie Bike

 

12.22.19

Sunday, December 22, 2019

"It's easy to be distracted by difficulty. The difficulty of the work fills your focus, rather than the importance and impact of it's value. Effort and energy fade when short-term difficulty is a higher focus than long term value." -- Brian Kight

WORKOUT OF THE DAY

"WOD TITLE"

10 Rounds For Time:
3 Devil Press 50/35s
10 Toes-To-Bar
30 Double Unders

"WOD TITLE"​

10 Rounds For Time:
3 Devil Press 35/25s
10 Toes-To-Bar
30 Double Unders

"WOD TITLE"​

10 Rounds For Time:
3 Devil Press 30/20s
10 Toes-To-Bar
60 Single Unders

12.21.19

Saturday, December 21, 2019

“Never confuse movement, with action” - Ernest Hemingway

WORKOUT OF THE DAY

"Step Ladder"

For Time
1x
30 HSPU
60 DB Snatch (50/35)
90 Lunges
2x
15 HSPU
30 DB Snatch (50/35)
45 Lunges
3x
10 HSPU
20 DB Snatch (50/35)
30 Lunges

"Step Ladder"

For Time
1x
30 HSPU
60 DB Snatch (50/35)
90 Lunges
2x
15 HSPU
30 DB Snatch (50/35)
45 Lunges
3x
10 HSPU
20 DB Snatch (50/35)
30 Lunges

"Step Ladder"

For Time
1x
30 DB Press
60 DB Snatch
90 Lunges
2x
15 DB Press
30 DB Snatch
45 Lunges
3x
10 DB Press
20 DB Snatch 
30 Lunges

(35/20)

12.20.19

Friday, December 20, 2019

“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”

WORKOUT OF THE DAY

"Blitzen"

Thruster

Build to Heavy Single

“Blitzen”

5 Rounds:
20/15 Calorie Row
10 Thrusters (115/85)

"Blitzen"

Thruster

Build to Heavy Single

“Blitzen”

5 Rounds:
20/15 Calorie Row
10 Thrusters (95/65)

"Blitzen"

Thruster

Build to Heavy Single

“Blitzen”

5 Rounds:
20/15 Calorie Row
10 Thrusters (95/65)

12.19.19

Thursday, December 19, 2019

"The best revenge is to be unlike him who performed the injury." -- Marcus Aurelius

WORKOUT OF THE DAY

"Eighth Grade"

Tabata (8 x :20 On, :10 Off):
Kettlebell Swings (53/35)
Bike Calories
Kettlebell Box Step-ups (53/35 to 24/20)
Bike Calories

"Eighth Grade"

Tabata (8 x :20 On, :10 Off):
Kettlebell Swings (53/35)
Bike Calories
Kettlebell Box Step-ups (53/35 to 24/20)
Bike Calories

"Eighth Grade"

Tabata (8 x :20 On, :10 Off):
Kettlebell Swings (53/35)
Bike Calories
Kettlebell Box Step-ups (53/35 to 24/20)
Bike Calories

12.18.19

Wednesday, December 18, 2019

“Real fears can be overcome. It’s the imaginary ones that are unconquerable.” - Theodore Vale

WORKOUT OF THE DAY

"Happy Hour"

On a running clock
0:00-14:00
3 Rounds:
12 Power Cleans (135/95)
8 Bar Muscle Ups
12 Push Jerks (135/95)
8 Toes to Bar
*if you finish before 14:00, rest
14:00-15:00 rest
15:00-22:00: 7 minutes to establish a max power clean and jerk

"Happy Hour"

On a running clock
0:00-14:00
3 Rounds:
12 Power Cleans (135/95)
12 Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar
*if you finish before 14:00, rest
14:00-15:00 rest
15:00-22:00: 7 minutes to establish a max power clean and jerk

"Happy Hour"

On a running clock
0:00-14:00
3 Rounds:
12 Power Cleans (135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar
*if you finish before 14:00, rest
14:00-15:00 rest
15:00-22:00: 7 minutes to establish a max power clean and jerk

12.17.19

Tuesday, December 17, 2019

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

WORKOUT OF THE DAY

"Castaway"

Hang Power Snatch

Build to Heavy Set of 3

“Castaway”

For Time:
70 Pistols
50/35 Calorie Row
25 Hang Power Snatches (115/85)

"Castaway"

Hang Power Snatch

Build to Heavy Set of 3

“Castaway”

For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (105/75)

"Castaway"

Hang Power Snatch

Build to Heavy Set of 3

“Castaway”

For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (95/65)

12.16.19

Monday, December 16, 2019

“Our patience will achieve more than our force.” - Edmund Burke

WORKOUT OF THE DAY

"Wonderwall"

For Time:
90 Double Unders, 30 Bar Facing Burpees
90 Double Unders, 30 Wallballs (30/20)
90 Double Unders, 30 Deadlifts (255/185)
90 Double Unders, 30 Wallballs (30/20)
90 Double Unders, 30 Bar Facing Burpees

"Wonderwall"

For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Deadlifts (225/155)
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Burpees

"Wonderwall"

For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Deadlifts (225/155)
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Burpees

12.15.19

Sunday, December 15, 2019

"Knowing that we can be loved exactly as we are gives us all the best opportunity for growing into the healthiest of people." -- Mr. Rogers

WORKOUT OF THE DAY

"side hustle"

AMRAP 15:
20 Russian Kettlebell Swings (70/53)
300′ Single Kettlebell Farmers Carry (70/53)
400 Meter Row

"side hustle"

AMRAP 15:
20 Russian Kettlebell Swings (70/53)
300′ Single Kettlebell Farmers Carry (70/53)
400 Meter Row

"side hustle"

AMRAP 15:
20 Russian Kettlebell Swings (70/53)
300′ Single Kettlebell Farmers Carry (70/53)
400 Meter Row

12.14.19

Saturday, December 14, 2019

“If you can’t fly, then run. If you can't run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr

WORKOUT OF THE DAY

"powder keg"

AMRAP 5:
600 Meter Run
1 Round of “Cindy”
Max Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of “Cindy”
Max Clean and Jerks (185/135)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of “Cindy”
Max Clean and Jerks (205/145)

"powder keg"

AMRAP 5:
600 Meter Run
1 Round of “Cindy”
Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of “Cindy”
Max Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of “Cindy”
Max Clean and Jerks (185/135)

"powder keg"

AMRAP 5:
600 Meter Run
1 Round of “Cindy”
Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of “Cindy”
Max Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of “Cindy”
Max Clean and Jerks (185/135)

12.13.19

Friday, December 13, 2019

“You’re not your job. You're not how much money you have in the bank. You’re not the car you drive. You're not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)

WORKOUT OF THE DAY

"Stairmaster"

30-20-10:
Row Calories
Dumbbell Box Step-ups (50/35)

Directly Into…

10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (30/20)

"Stairmaster"

30-20-10:
Row Calories
Dumbbell Box Step-ups (50/35)

Directly Into…

10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)

"Stairmaster"​

30-20-10:
Row Calories
Dumbbell Box Step-ups (35/20)

Directly Into…

10-20-30:
Alternating Dumbbell Snatches (35/20)
Wallballs (20/14)

12.12.19

Thursday, December 12, 2019

"Strength is only built from difficulty." -- Shane Trotter

WORKOUT OF THE DAY

"Body Slam"

On the 4:00 x 5 Rounds:
20 GHD Sit-ups
15 kettlebell SDLHP (53/35)
5 Push Press
*increase weight each round on push presses*

"Body Slam"

On the 4:00 x 5 Rounds:
25 AbMat Sit-ups
15 kettlebell SDLHP (53/35)
5 Push Press
*increase weight each round on push presses*

"Body Slam"

On the 4:00 x 5 Rounds:
25 AbMat Sit-ups
15 kettlebell SDLHP (53/35)
5 Push Press
*increase weight each round on push presses*

12.11.19

Wednesday, December 11, 2019

“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut

WORKOUT OF THE DAY

"Geico"

A) Front Squat Build to Heavy Set of 3

B) AMRAP 15:
60 Double Unders
30/21 Calorie Assault Bike
15 Front Squats (185/135)

"Geico"

A) Front Squat Build to Heavy Set of 3

B) AMRAP 15:
60 Double Unders
30/21 Calorie Assault Bike
15 Front Squats (155/105)

"Geico"

A) Front Squat Build to Heavy Set of 3

B) AMRAP 15:
60 Double Unders
30/21 Calorie Assault Bike
15 Front Squats (155/105)

12.10.19

Tuesday, December 10, 2019

“For most of us, the problem is not a lack of goals. But rather too many of them.” – Roy F. Baumeister

WORKOUT OF THE DAY

"Lead Foot"

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups


Rest 4 Minutes


AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar


Rest 4 Minutes


AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

"Lead Foot"

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups


Rest 4 Minutes


AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar


Rest 4 Minutes


AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

"Lead Foot"

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups


Rest 4 Minutes


AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar


Rest 4 Minutes


AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

12.9.19

Monday, December 9, 2019

“I’ve always wondered why birds stay in the same place, when they could fly anywhere in the world. And then I ask myself the same question.” – Harun Yahya

WORKOUT OF THE DAY

"Power Move"

A) 5×1 Tempo OHS

B) AMRAP 10:
6 Power Snatches (115/85)
9 Overhead Squats (115/85)
12 Box Jumps (30/24)

"Power Move"

A) 5×1 Tempo OHS

B) AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)

"Power Move"

A) 5×1 Tempo OHS

B) AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)

12.8.19

Sunday, December 8, 2019

"What are you avoiding just because you know the answer is painful?" -- James Clear

WORKOUT OF THE DAY

"Walk the Walk"

For Time:
100/75 Calorie Bike
100′ “regional” Walking overhead Lunge (50/35)
60 GHD Sit-ups
100′ “regional” Walking overhead Lunge (50/35)
100/75 Calorie Bik

"Walk the Walk"

For Time:
100/75 Calorie Bike
150′ Walking Lunge
75 GHD Sit Ups
150′ Walking Lunge
100/75 Calorie Bike

"Walk the Walk"

For Time:
100/75 Calorie Bike
150′ Walking Lunge
75 AbMat Sit-ups
150′ Walking Lunge
100/75 Calorie Bike

12.7.19

Saturday, December 7, 2019

“I define anxiety as experiencing failure in advance.” – Seth Godin

WORKOUT OF THE DAY

"HOT & HEAVY"

5 Rounds For Time (25 Minute Cap):
21/15 Calorie Bike
12 Chest to bar Pull Ups
9 Power Cleans
6 Thrusters

Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115

"HOT & HEAVY"

5 Rounds For Time (25 Minute Cap):
21/15 Calorie Bike
12 Chest to bar Pull Ups
9 Power Cleans
6 Thrusters

Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115