…
“Armed Robbery”
5 Rounds, On the 5:00
400 Meter run
10 Bar facing burpees
10 Shoulder to overhead (155/105)
Box Brief:
Memorial Day Murph workout and BBQ will be this Saturday at 10am. We will provide the main course, we just ask that everyone brings a side to share. Anyone is welcome to come, so invite your friends and family to join the fun!!! See you there!
Cindy
The Apollo crew at Regionals
“Crush”
4 Rounds:
10 Power snatch (115/80)
30 Wall balls (20/14)
7 Ring muscle-ups
Box Brief:
Memorial Day Murph workout and BBQ will be this Saturday at 10am. We will provide the main course, we just ask that everyone brings a side to share. Anyone is welcome to come, so invite your friends and family to join the fun!!! See you there!
A huge shout out to Nik Hecht for placing 14th at South Regionals. We’re incredibly proud and look forward to all your future endeavors! Thanks for everyone who came out to support Nik this weekend and for those yelling at a projector in the gym.
…
“20/20”
5 Rounds:
20 Front squats (135/95)
20 Ring dip
Box Brief:
Enjoy you’re weekend! Let’s get some active recovery in!
Chris G
Gil & Nikki
“Annie on the Run”
50 – 40 – 30 – 20 – 10
Double unders
Sit-ups
200 Meter run after each round
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.
Monica
Deadlift
Build to heavy 3 rep max
4 Rounds:
1 Minute plate carry (25s in each hand)
1 Minute hollow rocks
30 Seconds side plank right side
30 Seconds side plank left side
1 Minute Rest
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.
Wags
Hersh & Brando
“Jump Ship”
20 Minute AMRAP:
20 Dumbbell deadlifts (50s/35s)
20 Dumbbell lunges (50s/35s)
20 Kipping pull-ups
200 Meter run
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.
Collette
Brett
“Killer B’s”
3 Minute AMRAP:
21 Burpee Over Bar
21 OHS (75/55)
Max Calorie row
3-minute rest
3 Minute AMRAP:
18 Burpee Over Bar
18 OHS (95/65)
Max Calorie Row
3-minute rest
3 Minute AMRAP:
15 Burpee Over Bar
15 OHS (115/80)
Max calorie row
3-minute rest
3 Minute AMRAP:
12 Burpee Over Bar
12 OHS (135/95)
Max calorie row
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.
Courtney & Whitney
“Two Way Mirror”
For Time: teams of 2
50/40 Calorie row
50 Burpees
150 Double unders
50 Dumbbell push press (50s/35s)
150 Double unders
50 Burpees
150 Double unders
50 Dumbbell push press
50/40 Calorie row
Box Brief:
Just your friendly reminder to stretch and recover this weekend!
Foster
