A. Strength – Squat Snatches
2 Rounds:
3 Squat Snatches
2 Squat Snatches
1 Squat Snatches
– New set every 3 minutes –
B. “Step Off”
7 Minute Ladder: 1/1, 2/2, 3/3, etc…
Box Step Overs (20) (35s/25s)
Burpees
Box Brief:
Run Club Meetup!
Join us this Wednesday at 4:00 PM for our Run Club at Centennial Hills Park.
Come ready to move, push your pace, and crush some miles with the crew. Let’s run strong together!
“We Fly”
4 Rounds:
400 Meter Run
7 Bar Muscle-ups
– 2-Minute Rest –
Box Brief:
Run Club Meetup!
Join us this Wednesday at 4:00 PM for our Run Club at Centennial Hills Park.
Come ready to move, push your pace, and crush some miles with the crew. Let’s run strong together!
A. Split Squat
3×5 (Each Leg)
B. “Barbellian”
For Time:
10 Front Squats (165/115)
15 Power Cleans (165/115)
20 Deadlifts (165/115)
15 Power Cleans
10 Front Squats
Box Brief:
Run Club Meetup!
Join us this Wednesday at 4:00 PM for our Run Club at Centennial Hills Park.
Come ready to move, push your pace, and crush some miles with the crew. Let’s run strong together!
A. Strength – Split Squat
3 x 5 (each leg)
B. “Backflip”
12 Minute AMRAP:
5 Power Snatch (115/85)
10 V-Ups
15 Air Squats
:20 Handstand Hold
Box Brief:
Your body’s been working hard all week — give it what it deserves.
Yoga this Sunday at 4 PM will help you recover, improve mobility, and reset for another strong week of training.
Come loosen up those hips and shoulders and leave feeling refreshed!
______________________________________________________________________
Recipe of the week:
Honey Glazed Chicken Skewers & Greek Lentil Salad
“Charge Battery”
4, 3 Minute AMRAPs:
100 Meter Farmers Carry (70s/53s)
20/15 Calorie Row
Max Burpees
Rest 1 Minute
Box Brief:
Your body’s been working hard all week — give it what it deserves.
Yoga this Sunday at 4 PM will help you recover, improve mobility, and reset for another strong week of training.
Come loosen up those hips and shoulders and leave feeling refreshed!
A. Strength – Pull-ups
3 Rounds:
3 Strict Weighted Pull-ups
– Rest 15 Seconds –
Max Strict Pull-ups
– Rest 90 Seconds –
B. “Change Up”
3 Rounds:
400 Meter Run
30 Sit-ups
20 Hand Release Push-ups
A. Strength – Squat Cleans
2 Rounds:
3 Squat Cleans
2 Squat Cleans
1 Squat Clean
New set every 3 minutes
B. “Kris Kross”
For Time:
20 Box Jump Overs (24/20)
50 Kettlebell Swings (53/36)
20 Box Jump Overs
Box Brief:
Your body’s been working hard all week — give it what it deserves.
Yoga this Sunday at 4 PM will help you recover, improve mobility, and reset for another strong week of training.
Come loosen up those hips and shoulders and leave feeling refreshed!
“Open Style”
20 Minute AMRAP:
4 Shoulder to Overhead (135/95)
6 Toes to Bar
24 Double Unders
Box Brief:
Your body’s been working hard all week — give it what it deserves.
Yoga this Sunday at 4 PM will help you recover, improve mobility, and reset for another strong week of training.
Come loosen up those hips and shoulders and leave feeling refreshed!
