10 Minute EMOM:
2 Power Cleans
“Open WOD 15.4”
8 Minute AMRAP:
3 Handstand Push-ups
3 Cleans (185/125)
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups
6 Cleans
18 Handstand Push-ups
6 Cleans
21 Handstand Push-ups
9 Cleans
Etc…
Box Brief:
Bring A Friend Day is on Thursday.
Tac Class is this Saturday at 10:30am. All abilities are welcome!
“Green Beans”
For Time:
1000 Meter Run
25 Pull-ups
50 Sit-ups
800 Meter Run
20 Chest to Bar Pull-ups
600 Meter Run
15 Strict Pull-ups
30 V-Ups
400 Meter Run
10 Ring Muscle-ups
20 V-Ups (15/10)
Box Brief:
Bring A Friend Day is on Thursday.
Tac Class is this Saturday at 10:30am. All abilities are welcome!
Negative Back Squat
Build to heavy set of 2
“First Floor”
15 Minute AMRAP:
50 Double Unders
25-ft Overhead Walking Lunge, Arm 1 (50/35)
25-ft Overhead Walking Lunge, Arm 2
Quote of the Week:
“The things you do for yourself are gone when you are gone, but the things you do for others remain as your legacy.”
Kalu Ndukwe Kalu
Pause Front Squat
Build to a heavy set of 3
“10 Cubed”
For Time:
1000 Meter Run (800) (600)
100 Air Squats (80) (60)
10 Bar Muscle-ups
Recipe of the Week:
Here is another macro friendly meal to try next week! Give this Sun-Dried Tomato Pesto Turkey Sausage Bolognese recipe a shot.
Strict Press
1 – 1 – 1 – 1 – 1
Push Press
3 – 3 – 3 – 3 – 3
Push Jerk
5 – 5 – 5 – 5 – 5
Meme of the Week:
“Longy & Grindy”
4 Rounds: teams of 2
2 Minute AMRAP – Medicine Ball Squat Cleans (20/14)
2 Minute AMRAP – Bike for Calories
2 Minute AMRAP – Hand Release Push-ups
2 Minute AMRAP – Rope Climbs
10 Minute EMOM:
3 Hang Power Snatches
“Open 14.1”
10 Minute AMRAP:
30 Double Unders
15 Power Snatches (75/55)
“Swoop”
21 Minute AMRAP:
500 Meter Row
40 Sit-ups
30 Box Jumps (24/20)
20 Thrusters (75/55)
10 Strict Toes to Bar
Quote of the Week:
“By being yourself, you put something wonderful in the world that was not there before.”
Edwin Elliot
Box Brief:
Massive congrats to everyone who competed at this weekend’s Hyrox! You gave it your all, and that’s something to be so proud of. No matter the results, you pushed through and showed incredible determination. We’re so proud to have you all in our gym family.
