Krista
Clean and Jerk
Build to a heavy single
“Power Hour”
For Time:
50 Clean and jerks (135/95)
EMOM – 5 T2B
Box Brief:
Registration is live for this years Apollo Games!!! Click here to register and to learn more about our annual competition. It’s going to be our best year yet!
Nicole
Jamie
“Button Down”
3 Rounds:
3 Minutes row for calories
2 Minutes double under
1 Minute bike for calories
2 Minutes rest
Box Brief:
Registration is live for this years Apollo Games!!! Click here to register and to learn more about our annual competition. It’s going to be our best year yet!
Elliott
“Smoke Show”
21 – 15 – 9
SDLHP (115/85)
Box jumps (30/24)
Box Brief:
Registration is live for this years Apollo Games!!! Click here to register and to learn more about our annual competition. It’s going to be our best year yet!
Courtney
Pause Front Squat + Front Squat
Build to a heavy complex
“Jack Squat”
3 Rounds:
15 Front squats (135/95)
15 KBS (72/53)
500/400 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).
Grayson
CJ
“Flap Jack”
21 Minute AMRAP:
12 Burpees
15 C2B pull-ups
18 Single arm dumbbell push press (50/35)
21 Sit-ups
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).
Registration for the Apollo Games goes live on Wednesday!! Start looking for a teammate! Teams are one guy one girl. Can’t wait to see you guys there.
Megan E
Squat Snatch
Build to a heavy single
“TNT”
For Time:
30 Power snatch (95/65)
30 Clean and jerks (95/65)
30 Thrusters (95/65)
Box Brief:
Staying active during the weekend helps promote faster recovery. Try getting outside for a walk, run, swim, bike or anything else that gets you moving.
Bret
Stephanie M & Ricochet
“Bumpy Ride”
25 Minute AMRAP: teams of 3
12/9 Calorie row
6 Burpees over rower
100 Meter farmers carry (53s/36s)
Box Brief:
Don’t forget today is Bring a Friend Day!
Angela
Tony
“Barbara”
5 Rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air squats
Box Brief:
Bring A Friend Day is Thursday!!
Kaylee & Shane
