Paige
“Captain Crunch”
4 Minute AMRAP:
600 Meter Run
-then-
15 Deadlifts (225/155)
15 Bar Over Burpees
20 Sit-ups
4-minute rest
4 Minute AMRAP:
400 Meter Run
-then-
10 Deadlifts (275/185)
15 Bar Over Burpees
25 Sit-ups
4-minute rest
4 Minute AMRAP:
200 Meter Run
-then-
5 Deadlifts (315/205)
15 Bar Over Burpees
30 Sit-ups
Box Brief:
Thursday is Bring a Friend Day!!
Lincoln
Mel T
Squat Snatch
Find 1 rep max
“Chutes and Ladders”
7 Minute Ladder: 3/3, 6/6, 9/9, 12/12, etc…
Overhead squat (135/95)
Ring dips
Box Brief:
This Saturday we will be the return of “Hero Workout Saturdays.” The workout will begin at 7:45am, doors to the gym open at 7:15am. We will still have our normally scheduled 9 & 10am classes.
Tracy
Holly & Brock
Stephy
Patty & Kristine
…
George
“Hard Labor”
25 Minute AMRAP: teams of 3
80/60 Calorie row
80 Synchronized bar facing burpees (115/85)
80/60 Calorie row
60 Synchronized front rack lunges (115/85)
80/60 Calorie row
40 Synchronized push jerks (115/85)
80/60 Calorie row
20 Synchronized thrusters (115/85)
Box Brief:
Don’t forget we have some of our amazing ladies competing this Saturday at Femme Royal. Events start at 8am and will be going on throughout the day. Come out and show your support!
Krista
Brett
“Hang Around”
For Time:
50 Double unders
5 Strict muscle-ups
40 Double unders
4 Strict muscle-ups
30 Double unders
3 Strict muscle-ups
20 Double unders
2 Strict muscle-ups
10 Double unders
1 Strict muscle-ups
Box Brief:
Don’t forget we have some of our amazing ladies competing this Saturday at Femme Royal. Events start at 8am and will be going on throughout the day. Come out and show your support!
Brent
“Whip & Nae Nae”
5 Rounds:
400 Meter run
15 Left arm kettle bell snatches (36/26)
15 Right arm kettle bell snatches (36/26)
Box Brief:
Don’t forget we have some of our amazing ladies competing this Saturday at Femme Royal. Events start at 8am and will be going on throughout the day. Come out and show your support!
John
Rod
Squat Clean
Find 1 rep max
Front Squat
Find 1 rep max
Box Brief:
We have many amazing ladies competing this Saturday at Femme Royal. Events start at 8am and will be going on throughout the day. Come out and show your support!
