Sam
“Thumb War”
7 Rounds:
10 Strict pull-ups
10 KBS (53/36)
10 Weighted step-ups (53/36) (20”)
Tomorrow’s Forecast:
Tuesday’s workout calls for running, burpees, rowing, and biking.
Box Brief:
Apollo Games is on Saturday!! Come out can support your community this weekend.
The volunteer meeting will be this Friday night at 6pm.
Our last class on Friday night will be at 3:30pm so we can set up for the Apollo Games. All other classes will run on schedule.
“Groundwork”
5 Minute AMRAP:
2 Rounds:
15 Single arm push press (53/35)
10 Burpees to plate
15 Pull-ups
-then-
Max calorie row
5-minute rest
5 Minute AMRAP:
2 Rounds:
15 Single arm push press (53/35)
10 Burpees to plate
10 C2B pull-ups
-then-
Max calorie row
5-minute rest
5 Minute AMRAP:
2 Rounds:
15 Single arm push press (53/35)
10 Burpees to plate
5 Bar muscle-ups
-then-
Max calorie row
Box Brief:
Have a great weekend!
“Run Interval 3”
2 Rounds:
800 Meter run
200 Meter walk
1 Minute rest
Power or Squat Clean
1 – 1 – 1 – 1 – 1 – 1 – 1
Tomorrow’s Forecast:
Friday’s workout calls for push press, burpees, pull-ups, and rowing.
Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.
“Knucklehead”
50 – 35 – 20
Slam balls (35/25)
Ring dips
Tomorrow’s Forecast:
Thursday’s workout calls for running and cleans.
Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.
“Finger Tips”
20 Minute AMRAP:
Farmers carry (53s/36s)
400 Meter run
10 T2B
Every time the weight is dropped, athletes must run 400 meters and complete 10 T2B.
Tomorrow’s Forecast:
Wednesday’s workout calls for slam balls and ring dips.
Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.
“Downtown Kelly”
3 Rounds:
12 Deadlifts (155/105)
9 Hang power cleans (155/105)
6 Shoulder to overhead (155/105)
30 Wall balls (20/14)
30 Box jumps (24/20)
Tomorrow’s Forecast:
Tuesday’s workout calls for farmers carry, running, and toes to bar.
Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.
“Dodge A Wrench”
4 Rounds:
63 Double unders
21 Dumbbell deadlifts (50s/35s)
17 T2B
Box Brief:
APOLLO GAMES VOLUNTEERS
Use the link here to register as a volunteer. Please be sure to include your email and phone numbers and your T-shirt size. The sizes run regular.
