“Five O’clock Somewhere”
5 Minute AMRAP:
50 Double Unders
15 Dumbbell Push Press (50s/35s)
15 Pull-ups
5 Minute Rest
5 Minute AMRAP:
50 Double Unders
15 Dumbbell Push Press (50s/35s)
10 Chest to Bar Pull-ups
5 Minute Rest
5 Minute AMRAP:
50 Double Unders
15 Dumbbell Push Press (50s/35s)
5 Bar Muscle-ups
Box Brief:
Bring A Friend Day is on Thursday.
Comp Class is on Saturday at 10:30am. All experience levels are welcome!
“Cooler Weather”
For Time:
Buy In – 400 Meter Run
10 Rounds:
3 Power Cleans (165/115)
6 Box Jumps (30/24)
-then-
Cash Out – 400 Meter Run
Recipe of the Week:
Here is great grab and go meal during your busy week!
3 Sets:
6-8 Supinated Strict Pullup (:2 down)
12-15 Dual Dumbbell Bicep Curl (:2 down)
8-12 Yoga Push-Ups (:2 down)
Rest 90 Seconds
-then-
3 Sets:
6-8/side Alternating Dumbbell Bench Press (:2 down)
6-8 Strict Ring Dips (:2 down)
12-15 Dumbbell Upright Row (:2 down)
Rest 90 Seconds
Meme of the Week:
“Slow Down”
25 Minute AMRAP: teams of 2
Partner A – Row for Meters
Partner B – AMRAP
30 Sit-ups
20 Meter Front Rack Carry
Box Brief:
Comp Class is on September 28th at 10:30am. All experience levels are welcome!
Every 5:00 for 3 Sets:
3 Front Squats (:2 down) + Max Back Squats (:2 down)
“Rewire”
3 Sets:
21/18 Calorie Row
15 Goblet Squats (:3 down) (53/36)
21/18 Calorie Row
20 Goblet Lunges (53/36)
2-Minute Rest
Box Brief:
Comp Class is on September 28th at 10:30am. All experience levels are welcome!
“Theoden”
20 Minute AMRAP:
200 Meter Run
15 Toes to bar
10 Devils Press (35s/25s)
5 Shoulder to Overhead (heavy)
Quote of the Week:
“Winners never quit and quitters never win.”
Vince Lombardi
Box Brief:
Congratulation to all of our amazing ladies who completed at Girls Gone RX this weekend! We couldn’t be more proud.
Front Squat
Build to a heavy single
Bench Press
Build to a heavy single
Strict Pull-ups
Perform 1 max set
Recipe of the Week:
Chicken is the theme this month! Give this recipe try and tell us what you think.
“Minute to Win It the Sequel”
4 Rounds:
1 Minute – Bike for Calories
1 Minute – Sandbag Carry (moderate)
1 Minute – Box Jumps (24/20)
1 Minute – V-Ups
1 Minute – Double Unders
Meme of the Week:
