WOD

Back Squats
Build to a heavy set of 2
Then
5 Reps @ 85% of you heaviest set of 2

“New Kids on the Box”
4 Rounds:
10 Thrusters (95/65)
20 Box Jumps (24/20)

Quote of the Week:
“A healthy attitude is contagious but don’t wait to catch it from others.” Be a carrier.
Tom Stoppard

Box Brief:
Join us on July 20th from 8am-12 to hit 1 Rep Max Lifts in the Back Squat, Deadlift, and Bench Press with a BBQ starting at 10am. We will have big lifts, delicious food and drinks, and good vibes. This will not be run like a normal class. We will put a warm-up on the board and coaches will be there to assist. Take your time and have fun as we put an exclamation point on the conclusion of the 12 week strength cycle. Family and friends are welcome. See you there!

Back Squats
Build to a heavy set of 3
Then
5 Reps @ 90% of you heaviest set of 3

“Toe Bro”
3 Rounds:
15 Toes to Bar
15/12 Calorie Row
15 Burpees Over the Rower

Recipe of the Week:
Follow the video below to try this wonderful Sweet and Sour Chicken recipe!

“Holleyman”
30 Rounds:
5 Wall Balls (20/14)
3 Handstand Push-ups
1 Power Clean (225/155)

Box Brief:
To celebrate Independence Day, we will have a normal schedule until our last class of the day at 3:30pm.

Meme of the Week:

“Knoxville”
For Time: teams of 2
1200 Meter Row
120 Sit-ups
800 Meter Row
8 Rope Climbs
400 Meter Row
8 Rope Climbs
800 Meter Row
120 Sit-ups
1200 Meter Row

Box Brief:
To celebrate Independence Day, we will have a normal schedule until our last class of the day at 3:30pm.

Bench Press
Build to a heavy set of 3
Then
5 Reps @ 90% of you heaviest set of 3

“Summertime”
12 Minute AMRAP:
40 Double Unders
8 Deficit Push-ups (54s/25s)
12 Dumbbell Lunges (50/35)

Box Brief:
To celebrate Independence Day, we will have a normal schedule until our last class of the day at 3:30pm.

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: