Brick Fit House

Brick Fit House Brick Fit House
Since June 2014 Parking and entrance are behind the building, off the alley. Contact us with any questions or for more information.

No? Ok. Monday3 RFT:600/750-meter row50 AbMat sit-ups25 box jump-overs♀ 24-inch box♂ 30-inch boxTuesdayFor time:21 powe...
08/30/2026

No? Ok.

Monday
3 RFT:
600/750-meter row
50 AbMat sit-ups
25 box jump-overs

♀ 24-inch box
♂ 30-inch box

Tuesday
For time:
21 power cleans, weight 1
21 high-ring dips
15 power cleans, weight 2
15 high-ring dips
9 power cleans, weight 3
9 high-ring dips

Perform a muscle-up to get to the high rings before beginning each set of dips and any time you break the reps.

♀ 95/125/155-lb barbell
♂ 135/185/225-lb barbell

Wednesday
2 rounds for total reps of:
On a 3-minute clock:
400-meter run
Max chest-to-bar pull-ups

Rest 1 minute

On a 3-minute clock:
400-meter run
Max handstand push-ups

Rest 1 minute

On a 3-minute clock:
400-meter run
Max dumbbell goblet squats

Rest 1 minute

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Thursday
Sn**ch
2-2-2-2-2-2-2

Friday
2 RFT:
150 double-unders
100 air squats
50 alternating dumbbell snatches

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Let’s have a great week! Monday21-18-15-12-9Dumbbell bench pressesHand-release push-ups♀ 35-lb dumbbells♂ 50-lb dumbbell...
08/23/2026

Let’s have a great week!

Monday
21-18-15-12-9
Dumbbell bench presses
Hand-release push-ups

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Tuesday
For time:
50 pull-ups
50 hang squat cleans
50-calorie row

♀ 65-lb barbell
♂ 95-lb barbell

Wednesday
3 RFT:
30 GHD sit-ups
30 medicine-ball box step-ups
400-meter medicine-ball run

♀ 14-lb medicine ball and a 20-inch box
♂ 20-lb medicine ball and a 24-inch box

Thursday
For total reps: (or just to lift)
4 min AMRAP:
10 shuttle runs
21 toes-to-bars
Max power snatches

Rest 2 minutes

4 min AMRAP:
10 shuttle runs
21 toes-to-bars
Max overhead squats

Rest 2 minutes

4 min AMRAP :
10 shuttle runs
21 toes-to-bars
Max squat snatches

One shuttle run is 25 feet down and 25 feet back.

♀ 95-lb barbell
♂ 135-lb barbell

Friday
For time:
30-second L-sit hold
20 deadlifts
30-second L-sit hold
40 bar-facing burpees
30-second L-sit hold
20 deadlifts
30-second L-sit hold

♀ 225-lb barbell
♂ 315-lb barbell

Sometimes I screenshot (and correct) things like this, but rarely actually implement them…but maybe this is the week 🤢Mo...
08/16/2026

Sometimes I screenshot (and correct) things like this, but rarely actually implement them…but maybe this is the week 🤢

Monday
For time:
200-foot single-dumbbell walking lunge
20 deficit strict handstand push-ups
150-foot single-dumbbell walking lunge
15 deficit strict handstand push-ups
100-foot single-dumbbell walking lunge
10 deficit strict handstand push-ups
50-foot single-dumbbell walking lunge
5 deficit strict handstand push-ups

♀ 35-lb dumbbell and 2-inch deficit
♂ 50-lb dumbbell and a 4-inch deficit

Tuesday
For time:
5,000-meter row

Wednesday
In teams of 2-4, 2 RFT:
1,940-meter run (together)
250 air squats (split reps)
48 burpees (split reps)
509-meter run with one plate (together, share the plate)
101 push presses (split reps)
11 pull-ups (each athlete)
82 power cleans (split reps)

♀ 75-lb barbell and a 35-lb plate
♂ 115-lb barbell and a 45-lb plate

Thursday
1-rep-max back squat
1-rep-max press
1-rep-max deadlift

Friday
5 rounds, each for time, of:
15 box jump-overs
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

Rest exactly 2 minutes between rounds.

♀ 35-lb dumbbells and a 20-inch box
♂ 50-lb dumbbells and a 24-inch box

08/09/2026

This was a cool down after hauling furniture up and down a steep hill.

Monday
For time:
1,000-meter row

Then,

5 rounds of:
25 pull-ups
7 shoulder-to-overheads

♀ 85-lb barbell
♂ 135-lb barbell

Tuesday
3 RFT :
800-meter run
15 overhead squats

♀ 105 lb
♂ 155 lb

Wednesday
5 RFT:
30 medicine-ball cleans
20 ring dips

♀ 14-lb medicine ball
♂ 20-lb medicine ball

Thursday
Power clean
3-3-3-3-3

Friday
For time:
50 double-unders
50 AbMat sit-ups
5 strict muscle-ups
40 double-unders
40 AbMat sit-ups
4 strict muscle-ups
30 double-unders
30 AbMat sit-ups
3 strict muscle-ups
20 double-unders
20 AbMat sit-ups
2 strict muscle-ups
10 double-unders
10 AbMat sit-ups
1 strict muscle-up

Hang on to summer! MondayLinda10-9-8-7-6-5-4-3-2-1:1 ½-bodyweight deadliftsBodyweight bench press¾-bodyweight squat clea...
08/02/2026

Hang on to summer!

Monday
Linda

10-9-8-7-6-5-4-3-2-1:
1 ½-bodyweight deadlifts
Bodyweight bench press
¾-bodyweight squat cleans

Tuesday
For time:
2 muscle-ups
2 back squats
4 muscle-ups
4 back squats
6 muscle-ups
6 back squats
8 muscle-ups
8 back squats
6 muscle-ups
6 back squats
4 muscle-ups
4 back squats
2 muscle-ups
2 back squats

♀ 155 lb
♂ 225 lb

Wednesday
For 5 rounds, 3 min AMRAP:
15/20-calorie row
20 alternating dumbbell hang snatches
Max dumbbell-facing burpees

Rest 1 minute between rounds.

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Thursday
2 rounds, each for time of:
1,600-meter run

Check your time and rest exactly that amount of time before starting the second round.

Or not and lift 🤷🏻‍♀️

Friday
5 RFT:
10 dumbbell hang power cleans
10 dumbbell push presses
200-meter dumbbell farmers carry

♀ 35-lb dumbbells
♂ 50-lb dumbbells

The world is your gym…but maybe mind the red flag warning also. MondayFor time:400-meter run18 muscle-ups400-meter run15...
07/27/2026

The world is your gym…but maybe mind the red flag warning also.

Monday
For time:
400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups

If you break any of the sets of muscle-ups, run a 200-meter penalty lap.

Tuesday
3 RFT:
30 wall-ball shots
30 low-hang squat snatches

♀ 45-lb barbell and a 14-lb medicine ball to a 9-foot target
♂ 75-lb barbell and a 20-lb medicine ball to a 10-foot target

Wednesday
For time:
1,000-meter row

Then,

5 rounds of:
25 pull-ups
7 push jerks

♀ 85 lb
♂ 135 lb

Thursday
1-rep-max clean

Friday
5 RFT:
5 deadlifts
10 burpees

♀ 185 lb
♂ 275 lb

07/19/2026

This week’s functional fitness moment brought to you from the new house project schmick

Monday
3 RFT:
20 dumbbell box step-ups
400-meter run

All movements should be done wearing a vest.

♀ 35-lb dumbbells, a 20-inch box, and a 14-lb vest
♂ 50-lb dumbbells, a 20-inch box, and a 20-lb vest

Tuesday
21-15-9:
Calorie row
Thrusters

♀ 65 lb
♂ 95 lb

Wednesday
Jack’s Triangle
For total reps:

2 min AMRAP:
Max-reps deadlifts

19 min AMRAP:
4 strict pull-ups
11 box jumps
13 hand-release push-ups
23-calorie bike

2 min AMRAP:
Max-reps deadlifts

There is no rest between AMRAPs.

♀ 155-lb and a 24-inch box
♂ 225-lb and a 30-inch box

Thursday
Power clean
3-3-2-2-1-1-1-1

Friday
50-40-30-20-10:
Double-unders
Sit-ups

Complete 5 shoulder presses at 80% of your 1-rep max after each round.

Summer is well underway … and we are going to ignore the presence of school supplies and what notMondayFor time:15 power...
07/13/2026

Summer is well underway … and we are going to ignore the presence of school supplies and what not

Monday
For time:
15 power snatches
5 rope climbs
12 power snatches
4 rope climbs
9 power snatches
3 rope climbs
6 power snatches
2 rope climbs
3 power snatches
1 rope climb

♀ 95-lb barbell
♂ 135-lb barbell

Tuesday
5 RFT:
15 push presses
20 toes-to-bars

♀ 105-lb barbell
♂ 155-lb barbell

Wednesday
For time, partitioned any way:
40 muscle-ups
80-calorie row
120 wall-ball shots

Time cap: 20 minutes

♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target

Thursday
Front squat
3-3-3-3-3

Friday
10 min AMRAP:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

♀ 155-lb barbell and a 20-inch box
♂ 225-lb barbell and a 24-inch box

Hope your holiday weekend has been great! 🇺🇸 Monday26 min AMRAP:10 pull-ups15 kettlebell swings20 box jumps♀ 35-lb k...
07/05/2026

Hope your holiday weekend has been great!
🇺🇸

Monday
26 min AMRAP:
10 pull-ups
15 kettlebell swings
20 box jumps

♀ 35-lb kettlebell and a 20-inch box
♂ 53-lb kettlebell and a 24-inch box

Tuesday
7 RFT:
11 back squats
1,000-meter row

♀ Bodyweight barbell
♂ Bodyweight barbell

Wednesday
3 RFT:
800-meter run
50 GHD back extensions
50 sit-ups

Thursday
1-1-1-1-1-1-1
Split jerk

Friday
With a partner, 5 RFT:
24 double-unders (each)
19 toes-to-bars (total)
2 clean and jerks (total)
400-meter run (together)

Share all work and complete the run together.

♀ 135-lb barbell
♂ 205-lb barbell

A shared memory that is just soooo cute! 💪🏼Remember that one time when we did summer camps?? ??? HEY!NEWS FLASH!We’r...
06/29/2026

A shared memory that is just soooo cute! 💪🏼
Remember that one time when we did summer camps??
???

HEY!
NEWS FLASH!

We’re gonna work out this week!
Get here and see what it’s gonna be!
🕵️‍♀️

Address

421 W B Street
McCook, NE
69001

Telephone

+13087377103

Website

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