Sonia, Kristine & Emily
Front Squats
3 – 3 – 3 – 3 – 3
-then-
6-8 @ 90% of today’s 3 rep
12 Minute EMOM:
Minute 1 – :40 Second right arm plate carry
Minute 2 – :40 Second flutter kick
Minute 3 – :40 Second left arm plate carry
Box Brief:
Bring a Friend Day is this Thursday!
Our Apollo Combine is this Saturday at 10:30am. Because of this our 10am class will be cancelled. We invite anyone to participate and throw down. All athletes are welcome!!
Evan & Nicole
Box Brief:
This is Lauren’s last week with us before she moves back to Texas this Saturday. Her going away party is this Friday starting at 6:30pm at Sean & Diana’s house. Details here.
George
Kaylee & David
“Balls to the Wall”
12 Minute AMRAP:
Wall balls (20/14)
T2B
30 Double unders
Box Brief:
Our Apollo Combine is this Saturday at 10:30am. Because of this our 10am class will be cancelled. We invite anyone to participate and throw down. All athletes are welcome!!
This Thursday is Bring A Friend Day!!!!
Jordan
Patty
“Diane”
21 – 15 – 9
Deadlift (225/155)
HSPU
Box Brief:
Have a good Friday!
Kenny
Chris G.
“Kickstand”
15 Minute AMRAP:
400 Meter run
15 T2B
12 Front rack reverse lunges (115/80)
9 Strict ring dips
Box Brief:
The weightlifting clinic is tonight at 6:30 pm. Cost is $20 paid directly to coach Ricky. The 6:30pm and 7:30pm classes are cancelled to accommodate.
Nick H
…
Snatch Grip Push Press
Find 3 rep max
Overhead Squat
Find 2 rep max
Snatch Balance
Find 1 rep max
Box Brief:
The weightlifting clinic is Thursday starting at 6:30pm. The 6:30pm and 7:30pm classes will be cancelled to accommodate.
Self-proclaimed knockout coaches
“Freedom Trail”
3 Minute AMRAP:
21/15 Calorie row
21 Burpees over erg
Max thrusters (75/55)
3 Minutes rest
3 Minute AMRAP:
18/12 Calorie row
18 Burpees over erg
Max thrusters (95/65)
3 Minutes rest
3 Minute AMRAP:
15/10 Calorie row
15 Burpees over erg
Max thrusters (115/80)
3 Minutes rest
3 Minute AMRAP:
12/8 Calorie row
12 Burpees over erg
Max thrusters (135/95)
Box Brief:
Weightlifting clinic is next Thursday at 6:30pm. The 6:30 and 7:30pm classes will be cancelled to accommodate.
Melissa M
Shawn J
Every 6 Minutes for 24 Minutes:
400 Meter Run
25 Box jumps (24/20)
20 Dumbbell snatches (50/35)
15 Strict pull-ups
Box Brief:
Weightlifting clinic is next Thursday at 6:30pm. The 6:30 and 7:30pm classes will be cancelled to accommodate.
Rocco
