Deadlift
Build to a heavy set of 7
“2K Row”
For Time:
2000 Meter row
Box Brief:
The Apollo Games is just around the corner! If you would like to volunteer to help with the event there is a sign-up sheet on the whiteboard.
“Fancy Pants”
For Time:
41 Pull-ups
41 Double unders
41 Pistols
41 Double unders
41 HSPU
41 Double unders
41 Calorie row
Tomorrow’s Forecast:
Friday’s workout calls for deadlifts and rowing.
Box Brief:
The Apollo Games is just around the corner! If you would like to volunteer to help with the event there is a sign-up sheet on the whiteboard.
“Slam Dunk”
15 Minute AMRAP:
200 Meter run
15 Burpees
200 Meter run
15 Slam balls (35/25)
Core Work
5 Rounds:
:20 Hollow Rocks
:40 Sit-ups
Tomorrow’s Forecast:
Thursday’s workout calls for pull-ups, double unders, pistols, handstand push-ups, and rowing.
Box Brief:
Registration for the Apollo Games is live!!
Push Press
Build to a heavy set of 5
“Bar Rescue”
5 Rounds:
21 Deadlifts (115/85)
12 Push Press (115/85)
Tomorrow’s Forecast:
Wednesday’s workout calls for running, burpees, and slam balls.
Box Brief:
Registration for the Apollo Games is live!!
“Oxygen Bar”
20 Minute AMRAP:
15 Wall balls (20/14)
10 Box jumps
5 T2B
Tomorrow’s Forecast:
Tuesday’s workout calls for deadlifts and push press.
Box Brief:
Registration for the Apollo Games is live!!
“Split Triplet”
5 Rounds:
1 Rope climb
100 Double unders
10 Hang snatches (95/65)
10 Hang clean and jerks (95/65)
Box Brief:
Registration for the Apollo Games is live!! There is a sheet of paper on the whiteboard for anyone who is looking for a partner.
“Hit and Run”
18 Minute AMRAP:
200 Meter run
18 Wall balls (20/14)
200 Meter run
18 Weighted Sit-ups (20/14)
Tomorrow’s Forecast:
Friday’s workout calls for rope climbs, double unders, hang snatch, hang cleans and jerks.
Box Brief:
Today is Bring a Friend day!
“Bodyweight”
10 Rounds:
30 Seconds – Deadlifts @bodyweight
30 Seconds – Rest
30 Seconds – Bench Press @bodyweight
30 Seconds – Rest
30 Seconds – Burpees
30 Seconds – Rest
Tomorrow’s Forecast:
Thursday’s workout calls for running, wall balls, and sit-ups.
Box Brief:
Bring A Friend Day is on Thursday!!!
