“Open Test”
20 Minute AMRAP:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 T2B
30 C2B Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups
Box Brief:
This Saturday we have our Weightlifting clinic conducted by none other than Coach Ricky himself. The class starts at 11am with the cost of $20.
“Annie on the Run”
50 – 40 – 30 – 20 – 10
Double unders
Sit-ups
200 Meter run after each round
Box Brief:
This Saturday we have our Weightlifting clinic conducted by none other than Coach Ricky himself. The class starts at 11am with the cost of $20.
Overhead Walking Lunges
10 – 10 – 10 – 10 – 10
3 Sets (Each Side)
10 Banded pallof presses
Box Brief:
This Saturday we have our Weightlifting clinic conducted by none other than Coach Ricky himself. The class starts at 11am with the cost of $20.
“Bender”
For Time:
1000 Meter row
-Then-
50 – 35 – 20
Russian KBS (72/53)
Ring dips
-Then-
500 Meter row
Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).
“Under Fire”
4 Rounds:
21 Pull-ups
15 Bar facing burpees
9 Front squats (185/130)
Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).
“Dad Bod”
20 Minute AMRAP:
10 Power cleans
50 Double unders
20 Meter handstand walk
Box Brief:
Apply some recovery techniques to your weekend routine. Grab a foam roller or do some yoga!
“Ball and Chain”
15 Minute AMRAP:
Run around building w/KB (53/36)
15 KBS (53/36)
15 Sit-ups
15 Push-ups
Box Brief:
Today is Bring a Friend Day!
“Candy Crush”
5 Rounds:
400 Meter run
15 Thrusters (75/55)
2 Legless rope climbs
Box Brief:
This Thursday is Bring a Friend Day!
