“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!
Pause Back Squat + Back Squat
Build to a heavy complex
“Push It to the Limit”
5, 90 Second Rounds:
15/12 Calorie row
Max burpees over rower
Rest 2:30 between rounds
Box Brief:
This Thursday is Bring A Friend Day!
“Clothesline”
12 Minute Ladder:
2 Dumbbell snatches (50/35)
2 T2B
2 Box jumps (24/20)
4 Dumbbell snatches
4 T2B
4 Box jumps
6 Dumbbell snatches
6 T2B
6 Box jumps
Etc… Up by 2’s until finished
Box Brief:
Bring A Friend Day is this Thursday!!!
“Filthy Fifty”
For Time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KBS (35/26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Sit-ups
50 Wall Balls (20/14)
50 Burpees
50 Double Unders
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.
