“Doorbell” AMRAP 18: 21/15 Calorie Assault Bike 15 Strict Pull-ups 15 Dumbbell Deadlifts (50's/35's) 15 Dumbbell Front Squats (50's/35's) Notes: “There is a difference between listening, and waiting for your turn to speak.” - Simon Sinek It is a skill to be able to listen. Not to “hear”, but to listen. Sincere listening. Most, as they hear words from another, are already formulating what they are going to say in response. It’s very obvious in an argument. While in a

“19.5” For Time: 33-27-21-15-9 Thrusters (95) Chest to Bar Pull-ups 20 Minute Time Cap OR “Wall-E” AMRAP 20: 30 Single Arm Dumbbell Push Press (50/35) 30 Double Unders 30 Wallballs (20/14) 30 Double Unders # DAILY MINDSET “If you can’t fly, then run. If you can run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never brea

"Dum Dum" 3 Rounds: 200' Dumbbell Farmers Carry 20 Dumbbell Bench Press 200' Dumbbell Front Rack Carry 20 Dumbbell Deadlifts Dumbbells: (50’s/35’s) Notes: All dumbbells in this 3 round workout. We can choose our weight based off the bench press, as that will likely be the most difficult station. This should be a weight that athletes are capable of completing 25+ when fresh. The dumbbell carries are prescribed at 200 feet (not meters). ## THE WHY “The unwieldiness of two

"Hangnail" AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Row 20 Lateral Barbell Burpees 15 Deadlifts (245/165) Notes: In this mid range AMRAP workout, athletes will alternate hands every 5 repetitions on the dumbbell hang clean and jerk. This dumbbell weight should be something that athletes could do unbroken when fresh. The other weighted movement, the deadlift, should also be a weight that athletes could do unbroken (15+ reps) when fresh. There is no

*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

"Rugrats" On the 4:00 x 5 Rounds: 9 Burpee Box Jump Overs (24/20) 15 Dumbbell Front Squats (50's/35's) 15/12 Calorie Row Score is Slowest Round Notes: In this triplet workout, athletes will work to get through the three movements listed quickly, resting until the next 5 minute interval. Rounds will begin on the 0:00, 5:00, 10:00, 15:00, and 20:00 on the clock. If short on rows, stagger the next heat by 2 minutes. They would go on the 2:00, 7:00, 12:00, 17:00, and 22:00.

"Fair Share" Teams of 3 2 Rounds For Time (30 Minute Cap): 200 Meter Run (Each) 100 Dumbbell Snatches (50/35) 200 Meter Run (Each) 100 Box Jump Overs (24/20) 200 Meter Run (Each) 100 Thrusters (95/65) Scale Options: BJO - Box Jumps or Step Ups Snatches - Hanging DB or Bar Muscle Snatch Thrusters - Push Press or MB Thruster Notes: Athletes will group up into teams of three for this partner workout. The weight on the dumbbell snatches and thrusters should be somethi

"Better Half" On the 1:30 x 7: 7 Dumbbell Strict Presses 7-6-5-4-3-2-1 Deadlifts *Same weight across on dumbbell strict presses. Build to heavy single deadlift. L2 Scale Option: Seated Strict Press Same Weight for Deadlifts L1 Seated Strict Press Moderate weight for DL, same for all rounds Notes: One part weightlifting, one part cardio. In this two part workout, athletes will first complete a 7 round couplet of dumbbell strict presses and deadlifts within 90 se

“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

“Four Thirty” AMRAP 20: 30 Dumbbell Snatches (50/35) 30 Box Jumps (24/20) 30/21 Calorie Row 30 Toes to Bar L2 Sub Barbell Power Snatch @ 75/55 Sub Hanging Knee Raise L1 20 Bar Muscle Snatch 20 Box Step Up 20 Cal Row 20 Sit-ups Notes: In today’s workout, pacing is crucial. Pacing is not about going slow, rather not slowing down. It is better to hold back slightly on round one than to go out too fast. Doing so will allow you to evaluate whether or not you can inc