Category Archives: PROGRAMMING
Monday:
QOTD:
What is your favorite radio station?
Metcon:
RX: Every 2:00 for 20:00 of:
8 KB Goblet Step-ups (53/35) (20″)
10 KB Swings
12 Wall Balls (20/14)
INT: Every 2:00 for 20:00 of:
8 KB Goblet Step-ups (35/26) (20″)
10 KB Swings
12 Wall Balls (14/10)
BEG: Every 2:00 for 20:00 of:
6 Step-ups (20″)
10 KB Swings (26/18)
12 Wall Balls (12/8)
Post Metcon:
3 Rounds For Quality of:
25ft Dual KB Silver Back Swings
10 Gorilla Rows
Rest 1:00
Accessory/Extra:
3 Rounds For Quality of:
12 Medicine Ball Overhead Sit-ups
24 Medicine Ball Russian Twists
Tuesday:
QOTD:
Do you have a favorite radio talk show?
Weightlifting:
On a 14:00 running clock:
A) 8:00 to establish a 3RM Push Press
Rest 2:00
B) At 10:00:
4 Rounds For Time of:
5 Push Press @ 70% of A
10 Ring Rows
Metcon:
RX and INT: AMRAP for 8:00 of:
4, 8, 12, 16…
Hand Release Push-ups
Calorie Row
BEG: AMRAP for 8:00 of:
4, 8, 12, 16…
Elevated Push-ups (ie: On a barbell in the rig/box/bench)
Calorie Row
Accessory/Extra:
Tabata Machine Calorie
8 Rounds of:
0:20 on/0:10 off
Wednesday:
QOTD:
Have you ever won something from calling into a radio station?
Metcon:
RX: 3 Rounds For Total Reps of:
AMRAP for 3:00 of:
18/15 Machine Calories
10 Back Squats (115/75)
ME Burpees Over Bar in Time Remaining
Rest 1:00
AMRAP for 3:00 of:
10 Back Squats
15 Burpees Over Bar
ME Calorie Machine in Time Remaining
Rest 1:00
INT: 3 Rounds For Total Reps of:
AMRAP for 3:00 of:
15/12 Machine Calories
10 Back Squats (95/65)
ME Burpees Over Bar in Time Remaining
Rest 1:00
AMRAP for 3:00 of:
10 Back Squats
15 Burpees Over Bar
ME Calorie Machine in Time Remaining
Rest 1:00
BEG: 3 Rounds For Total Reps of:
AMRAP for 3:00 of:
13/10 Machine Calories
7 Back Squats (45/35)
ME Burpees Over Bar in Time Remaining
Rest 1:00
AMRAP for 3:00 of:
7 Back Squats
15 Burpees Over Bar
ME Calorie Machine in Time Remaining
Rest 1:00
Accessory/Extra:
Foot Elevated Single Leg Glute Bridges
4 x 20
Rest as needed between sets
Thursday:
QOTD:
Have you ever called into a radio station/podcast and gotten on air?
Gymnastics:
EMOM for 10:00 of:
RX+: 1-3 Muscle-ups
RX: 3 Strict Ring Dips
INT: 3 Band Assisted Ring Dips
BEG: 3 Box Dips
Active Recovery:
5 Rounds For Quality of:
5 Strict Pull-ups
60 Double-Unders
Accessory/Extra:
3 Rounds For Quality of:
12 DB Supinated Bent Over Rows
12 DB Overhead Tricep Extensions
Friday:
QOTD:
What is your favorite podcast?
Metcon:
RX: 2 Rounds, Each Round For Time, of:
21 Deadlifts (135/95)
21 Toes to Bar
15 Power Cleans
15 Toes to Bar
9 Hang Power Cleans
9 Toes to Bar
Rest 2:00 between rounds
INT: 2 Rounds, Each Round For Time, of:
21 Deadlifts (115/75)
21 Swinging Leg Raises
15 Power Cleans
15 Swinging Leg Raises
9 Hang Power Cleans
9 Swinging Leg Raises
Rest 2:00 between rounds
BEG: 2 Rounds, Each Round For Time, of:
18 Deadlifts (65/45)
18 AbMat Sit-ups
12 Power Cleans
12 AbMat Sit-ups
9 Hang Power Cleans
9 AbMat Sit-ups
Rest 2:00 between rounds
Post Metcon:
AMRAP for 12:00 For Quality of:
50ft Walking Lunge
100ft Carry of Choice (ie. Farmers, Suitcase, Overhead, Front Rack, Sandbag)
200ft Shuttle Run
Rest 1:00
Accessory/Extra:
3 Rounds For Quality of:
10 Reverse Lunges
10 L/10 R Quadruped Unilateral Hip Extensions (Donkey Kicks)
Saturday:
QOTD:
What is the best way to stream music?
Field Trip WOD:
TBD
Monday:
QOTD:
How often do you wash your water bottle?
BBG:
3 Position Snatch (Pocket, Hang, Low Hang)
15:00 to build AHAP
Conditioning:
6 Rounds For Time of:
9 Deadlifts (225/155)
3 Wall Walks
CAP: 12:00
Tuesday:
Happy New Years Eve!
No afternoon/evening classes today.
Classes available: 6:00am, 7:00am, 8:30am, 9:30am and noon.
QOTD:
Have you ever fully followed through on a New Years resolution?
Strength:
Back Squat
4 x 8 @ 75%
Conditioning:
For Time:
30 Muscle-ups
CAP: 10:00
Wednesday:
Happy New Years!
Classes only 9:00am and 10:00am.
QOTD:
What time did you go to bed last night?
Conditioning:
For Time with a Partner:
2024m Row
Then:
3 Rounds of:
20 Box Jumps (24″/20″)
24 Kettlebell Swings (53/35)
20 AbMat Sit-ups
25 Wall Balls (20/14)
Then:
2025m Row
CAP: 45:00
Thursday:
QOTD:
What was the favorite way you have ever rung in the New Year?
Bulking Season Work:
5 Sets of:
3 Strict Chin-ups
10 DB Renegade Rows (Demo Video)
Rest 1:00
Active Recovery:
Tabata Stations*
Double-Unders
Ab Hold of Choice (ie: Hollow Body/Arch/Plank)
Calories on Machine of Choice
Burpees to Plate
*Perform 8 Rounds of 0:20 on and 0:10 off at each station then rest 0:30 when transitioning to the next station
Friday:
QOTD:
What is one accomplishment from last year that you are most proud of?
Strength:
Deadlift
3 x 5 @ 75%
Conditioning:
For Time:
21-15-9
Pull-ups
Push Press (115/75)
Front Squat
CAP: 12:00
Saturday:
QOTD:
What are you looking forward to most in 2025?
BBG:
EMOM for 20:00
Athletes Choice of: 1 Clean & Jerk or 1 Snatch*
*Must add weight after each successful lift, but no more than 3 misses at a certain weight
Conditioning:
For Time with a Partner of:
40-20-10
Burpees over DB
DB Snatches (50/35)
DB Goblet Lunges
CAP: 15:00
Monday:
QOTD:
Do you have a favorite ornament?
Strength:
Back Squat
1 x 8 @ 80%
2 x 5 @ 85%
1 x 3 @ 90%
Conditioning:
With a 12:00 Running Clock:
3 Rounds of:
10 Shoulder to Overhead (135/95)
20 AbMat Sit-ups
50 Double-Unders
Then:
ME Calorie Row in Time Remaining
Tuesday:
9:00am and 10:00am classes only for Christmas Eve
QOTD:
What are you planning to have for Christmas dinner?
Conditioning:
For Time:
“12 Days of Fit-Mas”
1 Wall Walk or Bar Muscle-Up
2 Single DB Thrusters (50/35)
3 Pull-ups
4 Alternating DB Hang Power Snatches
5 Push-ups
6 DB Box Step-ups (24″/20″)
7 Box Jumps (24″/20″)
8 DB Push Press
9 Burpees
10 Alternating DB Hang Power Cleans
11 Toes to Bars
12 Alternating DB Devil Press
*Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. For ex: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.
CAP: 45:00
Wednesday:
CLOSED FOR CHRISTMAS!
Thursday:
QOTD:
What was the favorite gift you received/gave for Christmas?
Active Recovery:
AMRAP for 20:00
200m Run
100m Farmers Carry
Friday:
QOTD:
What type of tree topper do you have?
Strength:
Deadlift
1 x 5 @ 65%
1 x 5 @ 70%
3 x 3 @ 75%
Conditioning:
For Time:
100 Target Burpees* (6″)
*Every 2:00 including the beginning: 5 Strict Pull-ups
CAP: 15:00
Saturday:
QOTD:
Real or fake tree?
BBG:
EMOM for 20:00
1 Clean & Jerk*
*Must add weight after each successful lift, but no more than 3 misses at a certain weight
Conditioning:
AMRAP in 15:00 with a Partner of:
2, 4, 6…
Clean & Jerks (135/95)
Chest to Bar Pull-ups
Monday:
QOTD:
How long do you wait to honk when the light goes green and the car in front of you doesn’t go?
BBG:
Pocket Snatch
15:00 to build to a 2 RM
Conditioning:
For Time:
30 Overhead Squats (95/65)
30 Bar-Facing Burpees
20 Overhead Squats
20 Bar-Facing Burpees
10 Overhead Squats
10 Bar-Facing Burpees
15 Bar Muscle-Ups
CAP: 15:00
Tuesday:
QOTD:
Can you change a car tire?
Strength:
Back Squat
1 x 8 @ 70%
2 x 8 @ 75%
1 x 5 @ 80%
Conditioning:
7 Rounds For Total Reps:
0:30 ME Double-Unders
0:30 Rest
0:30 ME Power Snatches (115/75)
0:30 Rest
Wednesday:
QOTD:
What is a city or town you have been to that you think no one else in the gym has been to?
BBG:
2 Pocket Clean + 1 Jerk
15:00 to build AHAP
Conditioning:
3 Rounds For Time:
10 Front Squats (185/125)
15 Box Jump Overs (24″/20″)
15 Chest to Bar Pull-ups
CAP: 12:00
Thursday:
QOTD:
What sport is the best to enjoy as a spectator?
Bulking Season Work:
3 Sets of:
8 Single Arm Arnold Press (Demo Link)
8 Single Arm Elbowing Row (Demo Link)
Rest as needed between sets
3 Sets of:
12 Single Arm Tricep Kickbacks
12 Alternating Hammer Curls
Rest as needed between sets
Active Recovery:
Every 3:00 for 15:00 of:
400m Run/500m Row
Ab Movement of Choice in Time Remaining
Friday:
QOTD:
If you could have any car as your “daily driver” what would it be?
Strength:
Back Squat
1 x 8 @ 70%
1 x 8 @ 75%
1 x 5 @ 80%
1 x 5 @ 85%
Conditioning:
For Time:
25 Unbroken Wall Balls (20/14)
Rest 0:30
15 Unbroken Wall Balls
Rest 0:30
50 Target Burpees (6″)
No Rest
15 Unbroken Wall Balls
Rest 0:30
25 Unbroken Wall Balls
CAP: 12:00
Saturday:
QOTD:
What is the largest living animal you have touched?
BBG:
EMOM for 20:00
1 Snatch*
*Must add weight after each successful lift
Conditioning:
For Time with a Partner:
20 Power Snatch (95/65)
20 Box Jumps (24″/20″)
20 Power Snatch (95/65)
20 Box Jumps (24″/20″)
10 Muscle-Ups
10 Power Snatch (135/95)
10 Box Jumps (30″/24″)
10 Power Snatch (135/95)
10 Box Jumps (30″/24″)
20 Muscle-Ups
CAP: 20:00
Monday:
QOTD:
What is the the most unexpected compliment you have ever received? Unexpected insult?
BBG:
Pocket Snatch + Low Hang Snatch
4 Sets @ 65% of 1 RM Snatch
Conditioning:
4 Rounds For Time of:
15 Burpees
20 Wall Balls (20/14)
Rest 1:00
CAP: 15:00
Tuesday:
QOTD:
If you could instantly master any new skill, what would it be?
Strength:
Front Squat
25:00 to Establish a 1 RM
Conditioning:
AMRAP for 12:00 of:
75 Double-Unders
15 Toes to Bar
15 Clean & Jerks (95/65)
50 Double-Unders
15 Toes to Bar
10 Clean & Jerks (135/95)
25 Double-Unders
15 Toes to Bar
5 Clean & Jerks (185/125)
Wednesday:
QOTD:
What is worst piece of advice you have received?
BBG:
Pocket Clean + Low Hang Clean + Jerk
4 Sets @ 65% of 1 RM Clean & Jerk
Conditioning:
4 Rounds For Time of:
20 KB Swings (53/35)
10 Thrusters (115/75)
Rest 1:00
CAP: 15:00
Thursday:
QOTD:
If you could change one thing about your daily routine, what would it be?
Bulking Season Work:
3 Rounds of:
8 Ring Dips
8 Strict Ring Pull-ups/Ring Rows
Rest as needed between sets
Then:
3 Rounds of:
12 Barbell/DB Skull Crushers
12 Barbell/DB Bicep Curls
Rest as needed between sets
Active Recovery:
“Mini Flight Simulator”
5-10-15-20-25-30-25-20-15-10-5
Unbroken Double-Unders*
*Each Trip = 5 AbMat Sit-ups
Friday:
QOTD:
What is something that made you upset this week? Made you smile?
Strength:
Back Squat
30:00 to Establish a 1 RM
Conditioning:
1000/800m Row
800m Run
CAP: 12:00
Saturday:
QOTD:
What is the weirdest thing you’ve ever Googled?
BBG:
Power Snatch
15:00 to Establish a Touch & Go 3 RM
Conditioning:
For Time with a Partner of:
6 Power Snatches (115/75)
12 Chest to Bar Pull-ups
18 Burpees
12 Power Snatches
18 Chest to Bar Pull-ups
24 Burpees
18 Power Snatches
24 Chest to Bar Pull-ups
30 Burpees
24 Power Snatches
30 Chest to Bar Pull-ups
36 Burpees
CAP: 20:00
Monday:
QOTD:
Do you prefer blocks of chalk, powder or no chalk?
BBG:
EMOM for 7:00 of:
1 Snatch @ 80%
Conditioning:
AMRAP for 10:00 of:
5 Clusters (135/95)
25 Double-Unders
10 Toes to Bar
Tuesday:
QOTD:
Do you prefer the rougher pull-up bars or smoother?
Strength:
Front Squat/Back Squat
4 x 2/4 @ 65% of 1 RM Front Squat
Conditioning:
4 Rounds For Time of:
5 Push Press (155/105)
15 Burpees
200m Run
CAP: 15:00
Wednesday:
QOTD:
What rower number is your favorite?
BBG:
EMOM for 7:00 of:
1 Clean + Jerk @ 75%
Conditioning:
4 Rounds For Time of:
7 Power Cleans (70% of 1 RM Power Clean)
14 Chest to Bar Pull-ups
Rest 1:00
CAP: 18:00
Thursday:
QOTD:
What bathroom do you use the most? First on left, second on left, first on right or second on right?
Bulking Season Work:
3 Rounds of:
8 DB Z Press
8 DB Bent Over Rows
Rest as needed between sets
Then:
3 Rounds of:
8 Strict Chin-ups
15 DB/Plate Reverse Flys
Rest as needed between sets
Active Recovery:
EMOM for 15:00 of:
A) 8-15 Burpees
B) 12-20 AbMat Sit-ups
C) 3-5 Wall Walks
Friday:
QOTD:
Do you care if your plates match on each side of your barbell?
Strength:
Front Squat/Back Squat
4 x 2/4 @ 65% of 1 RM Front Squat
Conditioning:
FOR TIME:
800m Run
10 Ring Dips
10 Kettlebell Swings (53/35)
400m Run
15 Ring Dips
15 Kettlebell Swings
200m Run
20 Ring Dips
20 Kettlebell Swings
CAP: 18:00
Saturday:
QOTD:
Do you like to be motivated/yelled at during a lift/workout or be left alone?
BBG:
Thruster
20 Minutes to build to 1 RM
Conditioning:
FOR TIME:
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
CAP: 10:00
Monday:
QOTD:
If you could only have 3 dishes for Thanksgiving, what would they be?
BBG:
Snatch
4 x 2 @ 70%
Conditioning:
FOR TIME:
4 Rounds of:
25 Wall Balls (20/14)
10 Power Snatches (115/75)
CAP: 15:00
Tuesday:
QOTD:
Do you prefer mashed potatoes smooth or chunky?
Strength:
Front Squat/Back Squat
4 x 1/2 @ 100% of 1RM Front Squat
Conditioning:
AMRAP for 12:00 of:
35 Double-Unders
15 Toes to Bar
7 Clean & Jerks (135/95)
Wednesday:
QOTD:
Does gravy go on everything or only turkey/mashed potatoes?
BBG:
Clean & Jerk
4 x 2 @ 70%
Conditioning:
FOR TIME:
4 Rounds of:
12 Handstand Push-ups
400m Run
CAP: 16:00
Thursday:
Closed for Thanksgiving!
Friday:
Classes are 9:00am and 10:00am only!
QOTD:
What is better on sweet potato casserole, marshmallows, nuts or both?
Strength:
Front Squat/Back Squat
4 x 1/2 @ 94% of 1RM Front Squat
Conditioning:
FOR TIME:
5 Rounds of:
10 Overhead Squats (135/95)
10 Bar-Facing Burpees
10 Chest to Bar Pull-ups
CAP: 20:00
Saturday:
QOTD:
Would you ever serve non-traditional foods for Thanksgiving, such as sushi or pizza?
BBG:
Power Snatch
4 x 2 @ 70% of 1RM Power Snatch
Conditioning:
FOR TIME WITH A PARTNER:
4 Rounds of:
48 Kettlebell Swings (53/35)
24 Pistols
12 Hang Cleans (185/125)
CAP: 20:00
Monday:
QOTD:
Physical or digital calendar/planner?
BBG:
Snatch
5 x 1 @ 80% of 1RM Snatch
Conditioning:
FOR TIME:
5 Rounds of:
25 KB Swings (53/35)
15 Burpees
Rest 1 Minute
CAP: 18:00
Tuesday:
QOTD:
Spiral notebook or composition book?
Strength:
Front Squat/Back Squat
4 x 2/4 @ 95% of 1RM Front Squat
Conditioning:
FOR TIME:
9 Bar Muscle-Ups
9 Push Press (155/105)
20 Box Jump Overs (24″/20″)
6 Bar Muscle-Ups
6 Push Press
20 Box Jump Overs
3 Bar Muscle-Ups
3 Push Press
20 Box Jump Overs
CAP: 15:00
Wednesday:
QOTD:
Blue or black ink pens?
BBG:
Clean + Jerk
5 x 1 + 1 @ 80% of 1RM Clean + Jerk
Conditioning:
FOR TOTAL REPS:
3 Rounds of:
1 Minute ME Handstand Walk (5′ = 1 Rep)
2 Minutes ME DB Squat Snatch (50/35)
1 Minute ME Toes to Bar
1 Minute Rest
Thursday:
QOTD:
Do you prefer to type or handwrite your notes?
Active Recovery:
Every 5:00 for 30:00 @ Conversational Pace of:
400m Run
500/400m Row
Ab Movement of Choice in Time Remaining (ie: AbMat Sit-ups, Plank, Hollow Hold)
Friday:
QOTD:
What is your preferred learning style? Visual, auditory, reading/writing, or kinesthetic?
Strength:
Front Squat/Back Squat
4 x 2/4 @ 94% of Tuesday
Conditioning:
FOR TIME:
3 Rounds of:
12 Strict Pull-ups
6 Deficit Strict Handstand Push-ups (3.5″/2″)
3 Snatches (185/125)
CAP: 12:00
Saturday:
QOTD:
Can you/do you write in cursive?
BBG:
Clean
15 Minutes to build to a 1RM
Conditioning:
FOR TIME WITH A PARTNER**:
150 Burpees*
*EMOM beginning at 0:00: 3 Clean + Jerks (135/95)
**Split burpees however but both partners must perform EMOM Clean + Jerks
CAP: 20:00
Monday:
Happy Veterans Day! Thank you to all that have served our country!
QOTD:
Would you rather have unlimited food for life or never pay for travel again?
BBG:
Pocket Snatch
15 Minutes to build to 1RM
Conditioning:
FOR TIME:
“Tommy V”
21-15-9
Thrusters (115/75)
12-9-6
Rope Climbs
CAP: 18:00
Tuesday:
QOTD:
Would you rather live in a world without social media or without music?
Strength:
Front Squat/Back Squat
6 x 3/6 @ 90% of 1RM Front Squat
Conditioning:
FOR TIME:
“Flight Simulator”
5-10-15…45-50-45…15-10-5
Unbroken Double-Unders
CAP: 10:00
Wednesday:
QOTD:
Would you rather spend a week in a tropical paradise or a week in a remote mountain cabin?
BBG:
Pocket Clean + 2 Jerks
15 Minutes to build AHAP
Conditioning:
AMRAP for 12:00 of:
20 Kettlebell Swings (53/35)
10 Single Kettlebell Front Rack Box Step-ups (20″)
5 Bar Muscle-Ups
Thursday:
QOTD:
Would you rather always be 10 minutes late or always 30 minutes early?
Skill Work/Active Recovery:
5 Rounds of:
200m Run
Directly into:
30 Seconds of Skill Movement of Choice (ie: Muscle-Ups, Handstand Walking, Double-Unders)
Rest 1 Minute
Core Work:
3 Rounds of:
10 V-ups
20 Second Hollow Body Hold
10 Pallof Press (Each Side)
Rest as needed between sets
Friday:
QOTD:
Would you rather never have to sleep again or never have to eat again?
Strength:
Front Squat/Back Squat
6 x 3/6 @ 94% of Tuesday
Conditioning:
FOR TIME:
4 Rounds of:
400m Run
20 Burpees
CAP: 18:00
Saturday:
QOTD:
Would you rather have a personal chef or a personal assistant?
BBG:
Power Clean + Push Jerk
15 Minutes to build to 1RM
Conditioning:
FOR TIME WITH A PARTNER:
3 Rounds of:
20 Strict Pull-ups
40 Overhead Lunges (115/75)
60 AbMat Sit-ups
CAP: 20:00
Monday:
QOTD:
Where in the movie theater do you like to sit?
BBG:
Low Hang Snatch
4 x 2 @ 65% of 1RM Low Hang Snatch
Conditioning:
FOR TIME:
800m Run
3 Rounds of:
12 Ring Dips
8 Strict Pull-ups
800m Run
CAP: 15 Minutes
Tuesday:
QOTD:
What is your favorite movie theater snack?
Strength:
Front Squat/Back Squat
6 x 3/6 @ 85% of 1RM Front Squat
Conditioning:
FOR TIME:
100 Double-Unders
25 Hang Power Cleans (95/65)
80 Double-Unders
20 Hang Power Cleans
60 Double-Unders
15 Hang Power Cleans
40 Double-Unders
10 Hang Power Cleans
20 Double-Unders
5 Hang Power Cleans
CAP: 15 Minutes
Wednesday:
QOTD:
Are the fancy movie theaters worth it?
BBG:
Low Hang Clean + Jerk
4 x 2 + 1 @ 65% of 1RM Low Hang Clean + Jerk
Conditioning:
AMRAP for 15 Minutes of:
20 Overhead Barbell Lunges (115/75)
10 Burpees
Thursday:
QOTD:
If you could attend the premiere of any movie, past or future, which would it be?
Skill Work:
Weakness EMOM
EMOM for 16 Minutes of:
A) 45 Seconds on Machine of Choice @ Moderate Intensity
B) 30 Seconds of Pushing Movement of Choice (ie: Any HSPU Variant, Z Press, Bench Press, Push-ups)
Core Work:
4 Sets of:
100ft Dual KB Front Rack Carry
100ft Suitcase Carry
Rest As Needed Between Sets
Friday:
QOTD:
What day of the week/time do you prefer to go to the movie theater?
Strength:
Front Squat/Back Squat
6 x 3/6 @ 94% of Tuesday
Conditioning:
FOR TIME:
3 Rounds of:
7 Muscle-ups
10 Clean & Jerks (155/105)
CAP: 15 Minutes
Saturday:
QOTD:
Do you buy snacks at the movie theater or sneak them in?
BBG+Conditioning:
“The Outlaw Total”
With a 50:00 Running Clock:
0:00-10:00: Establish a 1RM Snatch
10:00-20:00: Establish a 1RM Clean & Jerk
20:00-30:00: Establish a 3RM Front Squat
30:00-35:00: Put Weights Away
35:00-50:00: 15:00 “Cindy” (AMRAP of: 5 Pull-ups, 10 Push-ups, 15 Air Squats)
Score = Total of Lifts + Reps from Cindy
