Logo test

October 18 Thursday

"Dodge, duck, dip, dive and dodge."


October 17 Wednesday

"L for 'love.' Good times."

At the start of every min complete 5 Deadlift (315/225) *Do not exceed any more than 45 total deadlifts


October 16 Tuesday

"I just threw up in my mouth a little bit."

Rest 5 min after these 5 rounds

When the clock hits 15 min


October 15 Monday

"We ARE the Globo Gym Purple Cobras ... and we will, we will, rock you!"

Post work is NOT for time. Superset your exercises, rest as needed between sets, and adjust loading as needed.


October 13 Saturday

Teams of 2
 4 rounds
 for time: 200 meter plate run (45/25)
 25 Synchronized Deadlifts (185/125)
 30/24 cal bike or row 
 60 Double unders each person *Each person does the run carrying a plate and it should be a plate that is used for the deadlifts 
**Synchro on the deads is the top of the movement only (lockout)
 ***The cals are split in half. 1 person does 15/12 then the next person does 15/12 
****Both people do double unders at the same time. 
******Cannot start next movement until both athletes have finished the previous movement.


October 12 Friday


October 11 Thursday

EMOM 28 minutes Min 1- 10/8 cal bike + 10 burpees Min 2 - rest Min 3 - 10/8 cal row + 10 burpees Min 4 - rest


October 10 Wednesday


October 9 Tuesday


October 8 Monday


October 6 Saturday

Where's my super suit!

Alternate back and forth with your partner. Divide up reps/sets however you'd like. Due to equipment availability, you may start on any of the AMRAPs and go in any order. If there is enough equipment then proceed in the order that it's written. All AMRAPs will be completed continuously, for 16 minutes, with no rest in between each section.

We never lose our demons; we only learn to live above them

Alternate back and forth with your partner. Divide up reps/sets however you'd like. For this section sandbags can be used (100/70) Due to equipment availability, you may start on any of the AMRAPs and go in any order. If there is enough equipment then proceed in the order that it's written. All AMRAPs will be completed continuously, for 16 minutes, with no rest in between each section.

What should we do? Something good? Something Bad? A bit of both?

Alternate back and forth with your partner. Divide up reps/sets however you'd like. Due to equipment availability, you may start on any of the AMRAPs and go in any order. If there is enough equipment then proceed in the order that it's written. All AMRAPs will be completed continuously, for 16 minutes, with no rest in between each section.

...And then...you have my permission to die,

Alternate back and forth with your partner. Divide up reps/sets however you'd like. Due to equipment availability, you may start on any of the AMRAPs and go in any order. If there is enough equipment then proceed in the order that it's written. All AMRAPs will be completed continuously, for 16 minutes, with no rest in between each section.


October 5 Friday

Beneath this mask there is an idea. And ideas are bulletproof

PENALTY: At the top of EVERY minute, including the first, perform 5 Thrusters (95/65). Thruster weight should be a weight that you can easily do 5 reps in a row at.


October 4 Thursday

You will give the people an ideal to strive towards. They will race behind you, they will stumble, they will fall. But in time, they will join you in the sun. In time, you will help them accomplish wonders.

Kettlebell Snatches will go up by 1 REP PER ARM each round: 1/1, 2/2, 3/3, 4/4, 5/5, 6/6...and so on until time is up. Double unders stay at 25 reps per round


October 3 Wednesday

If you cage the beast, the best will get angry

1000m/800m Row or 1.2 km Bike can be subbed for run if weather is bad. Sit-ups can be anchored or not, your choice. Pick a weight on the step overs that allows you to complete them in one to two sets.


October 2 Tuesday

It's not who I am underneath, but what I do, that defines me.

I can do this all day.

2-3 Sets: 8 Reps per leg on the lateral box step ups with a light to moderate weight on your back. 10 Reps per side on the GHD Russian twists. Use 10-15 lbs. bumper plates.


October 1 Monday

With great power comes great responsibility.


September 29 Saturday

How much does a cubic meter of water weigh at standard temperature and pressure?

The Declaration of Independence was signed on August 2, 1776. Alternate rounds with a partner for a total of 12 (6 per person)


September 28 Friday

On which day was the Declaration of Independence signed?

Lewis Carroll, Alice's Adventures in Wonderland. Duh, read a book.

Choose run 5k, bike 15k or row 5k.

Choose run 5k, bike 15k or row 5k.

Choose run 5k, bike 15k or row 5k.

Choose run 5k, bike 15k or row 5k.


September 27 Thursday

Which famous author penned the line “I can't go back to yesterday because I was a different person then.” Which book?

Answer from yesterday: 1 Ba3N2 + 6 H2O → 3 Ba(OH)2 + 2 NH3 Duh.

Dumbbell push-ups are narrow grip, put the heads of them together.


September 26 Wednesday

Balance this chemical equation: __ Ba3N2 + __ H2O → __ Ba(OH)2 + __ NH3

Answer coming tomorrow, show everyone how nerdy you are.