Back Squats
Build to a heavy set of 2
Then
5 Reps @ 85% of you heaviest set of 3
“Tango”
2 Rounds:
800 Meter Run
35 Chest to Bar Pull-ups
35 Burpees
Quote of the Week:
Excellence is a continuous process and not an accident.
A. P. J. Abdul Kalam
Box Brief:
Bring A Friend Day is on Thursday!
Comp Class is this Saturday at 10:30am. All experience levels are welcome!
Dead Stop Deadlifts
Build to a heavy set of 3
Then
5 Reps @ 90% of you heaviest set of 3
“Unforseeable”
3 Rounds:
400 Meter Run
15 Chest to Wall Handstand Push-ups
Recipe of the Week:
Here is a fun prep for the weekend!
“Step Brothers”
22 Minute AMRAP: teams of 2
1000/800 Meter Row
100 Sit-ups
1000/800 Meter Row
50 Goblet Squats (70/53)
Meme of the Week:
“Five Guys”
20 Minute AMRAP:
5 Ring Muscle-ups
10 Power Cleans (135/95)
15 Burpees
20 Box Jumps (24/20)
Back Squats
Build to a heavy set of 3
Then
5 Reps @ 90% of you heaviest set of 3
Bench Press
Build to a heavy set of 3
Then
5 Reps @ 90% of you heaviest set of 3
“Skyward”
10 Rounds:
30 Double Unders
15/12 Calorie Row
1 Snatch (heavy)
Quote of the Week:
“Nothing will work unless you do.”
Maya Angelou
“Sisson”
20 Minute AMRAP:
1 Rope Climb
5 Burpees
200 Meter Run
Wear a weight vest (20/14 lb)
Box Brief:
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
“DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerk (155/105)
Box Brief:
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
