Back Squats
Build to a heavy set of 3
Then
5 Reps @ 90% of you heaviest set of 3
“Toe Bro”
3 Rounds:
15 Toes to Bar
15/12 Calorie Row
15 Burpees Over the Rower
Recipe of the Week:
Follow the video below to try this wonderful Sweet and Sour Chicken recipe!
“Holleyman”
30 Rounds:
5 Wall Balls (20/14)
3 Handstand Push-ups
1 Power Clean (225/155)
Box Brief:
To celebrate Independence Day, we will have a normal schedule until our last class of the day at 3:30pm.
Meme of the Week:
“Knoxville”
For Time: teams of 2
1200 Meter Row
120 Sit-ups
800 Meter Row
8 Rope Climbs
400 Meter Row
8 Rope Climbs
800 Meter Row
120 Sit-ups
1200 Meter Row
Box Brief:
To celebrate Independence Day, we will have a normal schedule until our last class of the day at 3:30pm.
Bench Press
Build to a heavy set of 3
Then
5 Reps @ 90% of you heaviest set of 3
“Summertime”
12 Minute AMRAP:
40 Double Unders
8 Deficit Push-ups (54s/25s)
12 Dumbbell Lunges (50/35)
Box Brief:
To celebrate Independence Day, we will have a normal schedule until our last class of the day at 3:30pm.
Dead Stop Deadlifts
Build to a heavy set of 3
Then
5 Reps @ 90% of you heaviest set of 3
“Outback”
10 Rounds:
8 Shuttle Runs (down & back)
5 Strict Pull-ups
Quote of the Week:
“Good judgment comes from experience, and a lot of that comes from bad judgment.”
Will Rogers
Box Brief:
To celebrate Independence Day, we will have a normal schedule until our last class of the day at 3:30pm.
Single Arm Suitcase Deadlift
5 x 5 (each side)
“Gorilla”
15 Minute AMRAP:
5 Deadlifts (275/195)
10 Push-ups
15 Pull-ups
20 Air Squats
Recipe of the Week:
Here is a great avocado chicken salad you can make on the fly!
Ingredients:
6 ounces plain triple zero greek yogurt (1 container)
2 cups chicken breast cooked and shredded (you can use rotisserie)
1 avocado
1/2 tsp garlic powder
1/2 tsp black pepper
1 tsp salt
1/2 tsp onion powder
1 cup grapes chopped
1/2 cup walnuts chopped
1 cup celery chopped
Instructions:
STEP 1
Chop and prepare walnuts, grapes, chicken, and celery and set aside
STEP 2
In a large bowl, mix together greek yogurt and avocado until smooth
STEP 3
Add chicken and stir
STEP 4
Add in additional ingredients and seasonings and stir well
STEP 5
Split into 4 servings
“Motherland”
20 Minute AMRAP: teams of 2
20 Shuttle Runs
40 Russian Kettlebell Swings (70/53)
60 Sit-ups
Meme of the Week:
Single Arm Dumbbell Bench Press
5 x 5 (each side)
“Grim Reaper”
Every 2 Minutes for as long as possible:
20/16 Calorie Row + 1 Wall Walk
20/16 Calorie Row + 2 Wall Walks
20/16 Calorie Row + 3 Wall Walks
Etc…
Box Brief:
Bring A Friend Day is on Thursday!
Comp Class is this Saturday at 10:30am. All experience levels are welcome!
