Dead Stop Deadlifts
Build to a heavy set of 3
Then
5 Reps @ 90% of you heaviest set of 3
“Outback”
10 Rounds:
8 Shuttle Runs (down & back)
5 Strict Pull-ups
Quote of the Week:
“Good judgment comes from experience, and a lot of that comes from bad judgment.”
Will Rogers
Box Brief:
To celebrate Independence Day, we will have a normal schedule until our last class of the day at 3:30pm.
Single Arm Suitcase Deadlift
5 x 5 (each side)
“Gorilla”
15 Minute AMRAP:
5 Deadlifts (275/195)
10 Push-ups
15 Pull-ups
20 Air Squats
Recipe of the Week:
Here is a great avocado chicken salad you can make on the fly!
Ingredients:
6 ounces plain triple zero greek yogurt (1 container)
2 cups chicken breast cooked and shredded (you can use rotisserie)
1 avocado
1/2 tsp garlic powder
1/2 tsp black pepper
1 tsp salt
1/2 tsp onion powder
1 cup grapes chopped
1/2 cup walnuts chopped
1 cup celery chopped
Instructions:
STEP 1
Chop and prepare walnuts, grapes, chicken, and celery and set aside
STEP 2
In a large bowl, mix together greek yogurt and avocado until smooth
STEP 3
Add chicken and stir
STEP 4
Add in additional ingredients and seasonings and stir well
STEP 5
Split into 4 servings
“Motherland”
20 Minute AMRAP: teams of 2
20 Shuttle Runs
40 Russian Kettlebell Swings (70/53)
60 Sit-ups
Meme of the Week:
Single Arm Dumbbell Bench Press
5 x 5 (each side)
“Grim Reaper”
Every 2 Minutes for as long as possible:
20/16 Calorie Row + 1 Wall Walk
20/16 Calorie Row + 2 Wall Walks
20/16 Calorie Row + 3 Wall Walks
Etc…
Box Brief:
Bring A Friend Day is on Thursday!
Comp Class is this Saturday at 10:30am. All experience levels are welcome!
“Scorcher”
3 Rounds:
200 Meter Run
10 Power Cleans (135/95)
2 Rounds:
400 Meter Run
10 Power Cleans (165/115)
1 Round:
800 Meter Run
10 Power Cleans (195/135)
Box Brief:
Bring A Friend Day is on Thursday!
Comp Class is this Saturday at 10:30am. All experience levels are welcome!
Bulgarian Split Squats
5 x 5 (each side)
“Rollercoaster”
4 Rounds:
10 Shoulder to Overhead (135/95)
75 Double Unders
Quote of the Week:
¨Look in the mirror. That’s your competition.¨
John Assaraf
Box Brief:
Bring A Friend Day is on Thursday!
Comp Class is this Saturday at 10:30am. All experience levels are welcome!
“Redemption”
12 Minute AMRAP:
3 Bar Muscle-ups
6 Power Cleans (135/95)
9 Wall Balls (11ft/10ft) (20/14)
Recipe of the Week:
Spruce up your salmon this week with the recipe below!
“Night in Werewolf Woods”
For Time: teams of 2
2000 Meter Row
400 Meter Farmers Carry (53/36)
150 Candlesticks
Meme of the Week:
