Back SquatsBuild to a heavy singleThen5 Reps @ 80% of your heaviest single “Five O’clock Shadow”5 Rounds:10/8 Calorie Row1 Rope Climb10 Box Jump Overs (24/20)10 Toes to Bar Quote of the Week:“Even though you’re growing up, you should never stop having fun.”Nina Dobrev

Dead Stop DeadliftsBuild to a heavy set of 2Then5 Reps @ 85% of you heaviest set of 2 “Space Jam”12 Minute AMRAP:7 Box Jumps (36/30)14 Kettlebell Swings (70/53) Recipe of the Week:Try out this Firecracker Beef & Brussels meal prep recipe that has a little kick!

“Hold On”3 Rounds: teams of 240 Seconds work, 20 Seconds Rest (each person)Row for Calories w/Plate Hold (35s/25s)Double Unders w/L-sit HoldSit-ups 2/Bar Hang Meme of the Week:

Bench PressBuild to a heavy set of 2Then5 Reps @ 85% of you heaviest set of 3 “NIN”9 Minute Ladder: 2,4,6,8, etc…Hand Release Push-upsWeighted Step-ups (20) (50/35) Box Brief:Bring A Friend Day is on Thursday! Comp Class is this Saturday at 10:30am. All experience levels are welcome!

“Droves”5 Minute EMOM:5 Clean & Jerks (touch and go)Increase load each minute as you are able.1-Minute Rest 5 Minute EMOM:3 Clean & Jerks (touch and go)Increase load each minute as you are able.1-Minute Rest 5 Minute EMOM:1 Clean & JerkIncrease load each minute as you are able.

Back SquatsBuild to a heavy set of 2Then5 Reps @ 85% of you heaviest set of 3“Tango”2 Rounds:800 Meter Run35 Chest to Bar Pull-ups35 Burpees Quote of the Week:Excellence is a continuous process and not an accident. A. P. J. Abdul Kalam Box Brief:Bring A Friend Day is on Thursday! Comp Class is this Saturday... Read More

Dead Stop DeadliftsBuild to a heavy set of 3Then5 Reps @ 90% of you heaviest set of 3 “Unforseeable”3 Rounds:400 Meter Run15 Chest to Wall Handstand Push-ups Recipe of the Week:Here is a fun prep for the weekend!

“Step Brothers”22 Minute AMRAP: teams of 21000/800 Meter Row100 Sit-ups1000/800 Meter Row50 Goblet Squats (70/53)Meme of the Week:

“Five Guys”20 Minute AMRAP:5 Ring Muscle-ups10 Power Cleans (135/95)15 Burpees20 Box Jumps (24/20)

Back SquatsBuild to a heavy set of 3Then5 Reps @ 90% of you heaviest set of 3 Bench PressBuild to a heavy set of 3Then5 Reps @ 90% of you heaviest set of 3