"Cool Whip" 3 Rounds: 21/15 Calorie Row 75 Double Unders Directly Into… 3 Rounds: 20 Dumbbell Snatches (50/35) 12 Lateral Dumbbell Burpees Notes: **“Challenges are what make life interesting and overcoming them is what makes life meaningful.” -- Joshua J. Marine** Everyone faces adversity. Not everyone responds the same way. In Carol Dweck’s “Mindset”, there are two types: A fixed mindset, and a growth mindset. In a fixed mindset, an individual is trapped wi

"Run DMC" 4 Rounds: 200 Meter Run 10 Chest to Bar Pull-ups 200 Meter Run 10 Dumbbell Snatches (70/50) Notes: “Every strike brings you closer to your next home run.” - Babe Ruth When you hear the name “Babe Ruth”, what’s the first thing that comes to mind? Hall of Fame home run hitter. What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a

*OPEN GYM HOURS TODAY: 10:30 - 11:30AM & 5:30 - 7:30PM* "Layaway" AMRAP 15: 30 AbMat Sit-ups 20 x 10 Meter Shuttle Sprints 10 Alternating Dumbbell Snatches (70/50) Notes: In this triplet workout, athletes will choose a dumbbell that is a little heavier than we typically use in workouts. This should be a weight that they are able to complete 12-15 reps unbroken when fresh. Within the workout, this is 10 total or 5 per arm. For the shuttle sprints, we can set cones or tape

"Pilocarpine" 5 Rounds: 25/18 Calorie Row 12 Dumbbell Snatches (70/50) 3 Rope Climbs L2 Half Rope Climb 6 Burpees Pull-Ups Seated/Laying to standing ropes L1 20/12 Cal Row Hang DB Snatch 9 Ring Rows Notes: In this triplet workout, athletes will choose a weight on the dumbbell that they could complete 12+ alternating repetitions unbroken when fresh. Within the workout, athletes should have the ability to switch hands in the air, but changing on the floor and completing goo

"Long Gone" 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Dumbbell Snatches (50/35) 1 Minute Calorie Row 1 Minute Rest *Score is lowest rep total across the five rounds. L2 Scale Option: Hang Power Snatch w/ barbell L1 1 min Wall Ball 1 min Hang Muscle Snatch (barbell) 1 min Cal Row 1 min Rest Notes: In this “Fight Gone Bad-ish” style workout, athletes will work for three minutes straight before resting for one. Score today will be the lowest number of reps

“Eighteen Wheeler” AMRAP 18: 12/9 Calorie Row 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to Bar L2 Hang DB Snatches 18 Knee Raises or Situps L1 Sub Single Arm DB Press for DB Snatch Situps for T2B Notes: Today’s rep scheme is designed for athletes to be able to complete sets unbroken when fresh, but the time they are working will likely require them to break once on each set to keep moving for the majority of the 18 minutes. A short break

“Foul Ball” 3 Rounds: 800 Meter Run 30 Wallballs (20/14) 30 Alternating Dumbbell Snatches (50/35) L2 2 Rounds instead of 3 or Sub 400 M Run L1 2 Rounds 400 M Run 20 Wall Balls 20 Single Arm DB Push Press Notes: With a mile and a half of running, the runs most definitely matter today. A lot of time can be made up or lost depending on running speed. If athletes were to think about 60 repetitions of work following the runs, they would like slow their pace to accompl

“Figawi” AMRAP 18: 200 Meter Run 16/12 Calorie Row 12 Chest to Bar Pull-Ups 8 Alternating Dumbbell Snatches (70/50) L2 Sub 6 C2B or 12 Pull-Ups L1 100 M Run 12/9 Cal Row 12 Ring Rows 8 Hang DB Snatch Notes: The big sticking points in today’s workouts are the chest to bar pull-ups and the heavier dumbbell snatches. Athletes can aim to complete the pull-ups and dumbbell snatches in a maximum of 2 sets. With this break-up strategy in mind, athletes can try and find t

“Slasher” AMRAP 13: 50 Alternating Dumbbell Snatches (50/35) 40 Burpees 30 Toes to Bar 20 Handstand Push-ups L2 Hang DB Snatches Hanging Knee Raise Box HSPU L1 30 MB Push Press 20 Burpees 10 Sit-Ups 5 Push-Ups Notes: Looking at the four movements, we can almost separate them into two categories. The dumbbell snatches and the burpees are lower skill movements when compared to the other two, but have higher rep schemes. There are as many toes to bar and handstand

“Take Off” Teams of 3 2 Rounds: 6 x 200m Relay Run 100 Dumbbell Snatches (50/35) 6 x 200m Relay Run 100/70 Calorie Row L2 Sub Power Snatches L1 2 Rounds 6 x 100m Relay Run 70 Hang Power Snatch 6 x 100m Relay Run 70/50 Calorie Row Notes: In partner workouts like this, strategy matters less than effort. In some way, effort is the strategy. If athletes make the most out of each time the are running, rowing, or snatching, they will end up with the best score possibl