“Groundwork”
5 Minute AMRAP:
2 Rounds:
15 Single arm push press (53/35)
10 Burpees to plate
15 Pull-ups
-then-
Max calorie row
5-minute rest
5 Minute AMRAP:
2 Rounds:
15 Single arm push press (53/35)
10 Burpees to plate
10 C2B pull-ups
-then-
Max calorie row
5-minute rest
5 Minute AMRAP:
2 Rounds:
15 Single arm push press (53/35)
10 Burpees to plate
5 Bar muscle-ups
-then-
Max calorie row
Box Brief:
Have a great weekend!
“Run Interval 3”
2 Rounds:
800 Meter run
200 Meter walk
1 Minute rest
Power or Squat Clean
1 – 1 – 1 – 1 – 1 – 1 – 1
Tomorrow’s Forecast:
Friday’s workout calls for push press, burpees, pull-ups, and rowing.
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.
“Knucklehead”
50 – 35 – 20
Slam balls (35/25)
Ring dips
Tomorrow’s Forecast:
Thursday’s workout calls for running and cleans.
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.
“Finger Tips”
20 Minute AMRAP:
Farmers carry (53s/36s)
400 Meter run
10 T2B
Every time the weight is dropped, athletes must run 400 meters and complete 10 T2B.
Tomorrow’s Forecast:
Wednesday’s workout calls for slam balls and ring dips.
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.
“Downtown Kelly”
3 Rounds:
12 Deadlifts (155/105)
9 Hang power cleans (155/105)
6 Shoulder to overhead (155/105)
30 Wall balls (20/14)
30 Box jumps (24/20)
Tomorrow’s Forecast:
Tuesday’s workout calls for farmers carry, running, and toes to bar.
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.
“Dodge A Wrench”
4 Rounds:
63 Double unders
21 Dumbbell deadlifts (50s/35s)
17 T2B
Box Brief:
APOLLO GAMES VOLUNTEERS
Use the link here to register as a volunteer. Please be sure to include your email and phone numbers and your T-shirt size. The sizes run regular.
“Double Single”
20 Minute AMRAP: teams of 2
5 Hang dumbbell snatch (50/35)
10 Meter single arm overhead lunge (50/35)
5 Hang dumbbell snatch
10 Meter single arm overhead lunge
5 Burpees
Tomorrow’s Forecast:
Friday’s workout calls for double unders, deadlifts, and toes to bar.
Box Brief:
Thursday is Bring A Friend Day!!!
“Always Remembered”
For Time: teams of 2
Buy In – 2001 meter row
4 Rounds:
9 Rope climbs
11 Bear complex (135/95)
Cash Out – 2977 Meter row
Tomorrow’s Forecast:
Thursday’s workout calls for dumbbell snatch, overhead lunge, and burpees.
Box Brief:
18 years ago, our Nation underwent a tragic loss.
18 years ago, our Nation became stronger than it ever had before.
“The lesson of 9/11 is that America is truly exceptional. We withstood the worst attack of our history, intended by our enemies to destroy us. Instead, it drew us closer and made us more united. Our love for freedom and one another has given us a strength that surprised even ourselves.” – Rudy Giuliani
