“Ten Can”
10, 1 Minute Clocks:
15/12 Calorie Row (T1 12/10) (T2 10/8)
Max Burpees
1-Minute Rest
Box Brief:
We have a reduced schedule for Halloween. Our last class on Thursday will be at 3:30pm so we can all enjoy Trick or Treating with kiddos.
“Swing, Climb, Run”
50 – 40 – 30 – 20 – 10
Russian Kettlebell Swings (70/53) (T1 53/36) (T2 36/26)
1 – 2 – 3 – 4 – 5
Rope Climbs
*400 Meter Run After Each Set
Box Brief:
We have a reduced schedule for Halloween. Our last class on Thursday will be at 3:30pm so we can all enjoy Trick or Treating with kiddos.
“Cindy”
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats
Quote of the Week:
“The only person you are destined to become is the person you decide to be.”
Ralph Waldo Emerson
Box Brief:
We have a reduced schedule for Halloween. Our last class on Thursday will be at 3:30pm so we can all enjoy Trick or Treating with kiddos.
3 Sets:
6-8 Strict Pull Ups (:2 down)
12-15 Zottman Curls (:2 down)
8-12 Handstand Push-up Negatives (:2 down)
Rest 90 Seconds
-then-
3 Sets:
8-12 Deficit Push Ups (:2 down)
10-12 Dumbbell Skull Crushers (:2 down)
12-20 Alt Dumbbell Plank Rows (6-10/side) (:2 down)
Rest 90 Seconds
“Mountain”
For Time:
50 Double Unders
15 Strict Knee-ups
20 Ring Dips
40 Meter Handstand Walk
20 Push-ups
15 Strict Knee-ups
50 Double Unders
12-Minute Time Cap
Recipe of the Week:
Enjoy an easy meal for next week!
“Growing Pains”
19 Minute AMRAP:
5 Front Squats (155/105)
10 Dumbbell Suitcase Step-ups (50s/35s) (20)
200 Meter Run
Meme of the Week:
“Payphone”
25 Minute AMRAP: teams of 3
Partner A – Row for Meters
Partners B & C – AMRAP
30 Russian Kettlebell Swings (70/53) (T1 53/36) (T2 36/26)
60 Sit-ups
Box Brief:
Bring A Friend Day is on Thursday!
“Fire Storm”
22 Minute AMRAP:
Buy In – 1 Mile Run
-then-
2 Ring Muscle-ups
4 Power Cleans (185/130)
6 Bar Facing Burpees
Box Brief:
Bring A Friend Day is on Thursday!
Every 4:00 for 3 Sets:
1 Pause Front Squats (:2 down) + Max Back Squats (:2 down)
“Allegiant”
For Time:
30 Dumbbell Suitcase Walking Lunges (50/35)
50/40 Calorie Row
20 Dumbbell Suitcase Walking Lunges (50/35)
400 Meter Run
20 Dumbbell Suitcase Walking Lunges (50/35)
100 Double Unders
Quote of the Week:
“You are never too old to set another goal or to dream a new dream.”
C.S. Lewis
