Friday 2.19.21

“Mötley Crüe”

Teams of 3 complete:

As many rounds and reps as possible in 25 minutes of:

60 Front Squats (185/125)
90 Handstand Push Ups
120 Box Jumps (30/24)

-Two partners work while one partner rows 200 M or bikes .4 miles.  Reps may be partitioned any way by the two working partners. Only one partner may be working at a time to accomplish reps.

“If you want to know your past – look into your present conditions. If you want to know your future – look into your present actions.”~Chinese Proverb

Thursday 2.18.21

For time (athletes choice): 

Max effort 2K Row 


Max effort 3 Mile Echo Bike

1) 4 rounds not for time of:

120′ DBall Carry (AHAP)
12 Cossack Squats (6 each)
12 Hip Extensions

“May your choices reflect your hopes, not your fears.”~Nelson Mandela

Wednesday 2.17.21


4 rounds for time of:

50 Double Unders
20 Toes To Bar
10 Power Snatches (135/95)

(Rx’d+ 155/105)

1) Overhead Squat 3-3-3-3 (climbing)

“God sends disruption to push you into new dimensions.”~T.D. Jakes

Tuesday 2.16.21

“Led Zeppelin”

Complete the following: 

4 sets of:

1:00 Max reps Sit ups
1:00 Max reps Single DB Box Step Ups (50/35)
1:00 Max reps Alt. V-Ups
1:00 Max reps Single DB Devils Press (50/35)

-Rest 1:00 between sets
-Score will be total reps for each set
-DB can be held in any position while completing box step ups, swap hands as needed

1) Every minute on the minute for 10 minutes:

3-5 Strict Chin Ups

“A leader is a dealer in hope.”~Napoleon Bonaparte

Monday 2.15.21

For time: 


3 rounds of:
20 Wall Balls (20/14)
12 Power Cleans (135/95)

2 rounds of: 
20 Wall Balls (20/14)
12 Shoulder to Overhead (135/95)

1 round of: 
20 Wall Balls (20/14)
12 Power Clean and Jerks (135/95)

1) Complete the following not for time:

100 Push Ups

There’s no magic pill to replace hard work. The ‘unsexy’ work is sometimes the most boring that no one wants to do (i.e. strict pull ups, strict dips, hollow holds, handstand holds), but it’s the things that are done by those with the grit and determination to conquer their goals.

“Most dazzling human achievements are, in fact, the aggregate of countless individual elements, each of which is, in a sense, ordinary.”~Angela Duckworth


Sunday 2.14.21

Your mind is a powerful thing, and your thoughts have the ability to affect your performance in every area of life. In fact, your life cannot go forward if your mind is going backward! Philippians 3:13-14 says, “I do not consider myself yet to have taken hold of it. But one thing I do: Forgetting what is behind and straining toward what it ahead, I press on toward the goal to win the prize for which God has called me.” We all have the ability to forget what “lies behind.” Focused athletes are a great example of how to do this. They have developed the ability to think about the next successful play or repetition and not the unsuccessful one that was just had. They examine the last rep or watch the replay to learn from it, but it doesn’t leave them wallowing in the negativity of it. Just like we press on toward a goal in the gym, we need to be doing the same in life. Choosing to focus on the positive and using the past to only learn from will give us confidence and help us grow inside the gym and with Christ. Keep pressing toward the GOAL! 

Saturday 2.13.21

“You’re in Good Hands”

Teams of 2 complete the following: 

As many rounds and reps as possible in 16 minutes of:

8 120’ Forward Sled Pulls (AHAP)
80 DBall Cleans (AHAP)

*Reps may be partitioned in any manner, but only 1 partner working at at time 

1) Every minute on the minute for 12 minutes:

Even minutes- “Goat 1″
Odd minutes- “Goat 2″

“First we make our habits. Then, our habits make us.”~John Dryden


Friday 2.12.21

“Have it your way”

For time: 

1000 M Row

Rest 2 minutes then…

15 Rope Climbs
75 Box Jumps (24/20)
75 DB Push Press (50’s/35’s)

-Athletes may perform movements in any rep scheme to accomplish the work….have it your way!

“Kindness is language the deaf can hear and the blind can see.”~Mark Twain

Thursday 2.11.21

“Like A Rock”

7 rounds of:

Every minute on the minute complete:

Minute 1- 3 Back Squats (climbing)
Minute 2- :45 DBall Hold (AHAP)
Minute 3- 15/12 Cal Bike/Row

1) 4 rounds not for time of:

60’ DB Overhead Walking Lunge (single-arm)
20 Banded Tricep Extensions

And we know that in all things God works for the good of those who love him, who have been called according to his purpose.~Romans 8:28

Wednesday 2.10.21

“Is it in you?”

6 rounds for time of:

200 M Run
12 Toes To Bar

1) 4 rounds not for time of:

16 Landmine Twists
16 Lateral Box Step Ups (8 each)
Max L-Sit Hold

“Strong people are harder to kill than weak people, and more useful in general.”~Mark Rippetoe