Sam & Chad
“Plus Minus”
For Time:
800 Meter run
80 Double unders
80 Lunges
600 Meter run
60 Double unders
60 KB Lunges (53/36)
400 Meter run
40 Double unders
40 KB lunges (53s/36s)
Box Brief:
The weightlifting clinic is this Thursday starting at 6:30pm. The 6:30 & 7:30pm classes will be cancelled to accommodate. Cost is $20 paid to Ricky.
Monica
Brandi
“Three Wise Men”
4 Minute AMRAP:
5 Hang squat snatch (135/95)
10 Bar facing burpees
2-minute rest
4 Minute AMRAP:
10 Power cleans (135/95)
20 Pull-ups
2-minute rest
4 Minute AMRAP:
15 Box jumps overs (24/20)
30 Wall balls (20/14)
Box Brief:
The weightlifting clinic is this Thursday starting at 6:30pm. The 6:30 & 7:30pm classes will be cancelled to accommodate. Cost is $20 paid to Ricky.
Chase
Ryan
“Squatty Potty”
4 Rounds:
20 Squat Cleans (115/85)
800 Meter Run
Box Brief:
Enjoy you weekend!
Edwin
Sam
“Three Stooges”
20 Minute AMRAP: teams of 3
100/75 Calorie row
75 Bench press (135/95)
50 Team Sit-ups
One athlete working at a time, teams may split the work up however they like.
Box Brief:
Today is Bring a Friend Day!
Lambert
Erica
“Maximus”
3 Rounds:
Max Strict Pull-ups
Max Strict Press (115/75)
Max Calorie Row in 20 seconds
Max L-sit
Start a clock and begin an attempt at each exercise every 3 minutes.
Box Brief:
Bring A Friend is on Thursday!!!
Grimes
Jeremy
Deadlift
Build to a heavy set of 3
“Space Jam”
12 Minute AMRAP:
7 Box jumps (36/30)
14 KBS (72/53)
Box Brief:
Bring A Friend is on Thursday!!!
TJ
Melanie
“Hangman”
6 Rounds:
20 Wall balls (20/14)
15 T2B
10 Burpees
Box Brief:
Bring A Friend is on Thursday!!!
Nicole
Natalee
Overhead Squat
Build to heavy set of 3
“Ground Breaking”
For Time:
50/35 Calorie row
35 Lateral barbell burpees
50 Overhead squats (95/65)
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).
Sean
