Back Squats
Build to a heavy single
Then
5 Reps @ 80% of your heaviest single
“Five O’clock Shadow”
5 Rounds:
10/8 Calorie Row
1 Rope Climb
10 Box Jump Overs (24/20)
10 Toes to Bar
Quote of the Week:
“Even though you’re growing up, you should never stop having fun.”
Nina Dobrev
Dead Stop Deadlifts
Build to a heavy set of 2
Then
5 Reps @ 85% of you heaviest set of 2
“Space Jam”
12 Minute AMRAP:
7 Box Jumps (36/30)
14 Kettlebell Swings (70/53)
Recipe of the Week:
Try out this Firecracker Beef & Brussels meal prep recipe that has a little kick!
“Hold On”
3 Rounds: teams of 2
40 Seconds work, 20 Seconds Rest (each person)
Row for Calories w/Plate Hold (35s/25s)
Double Unders w/L-sit Hold
Sit-ups 2/Bar Hang
Meme of the Week:
Bench Press
Build to a heavy set of 2
Then
5 Reps @ 85% of you heaviest set of 3
“NIN”
9 Minute Ladder: 2,4,6,8, etc…
Hand Release Push-ups
Weighted Step-ups (20) (50/35)
Box Brief:
Bring A Friend Day is on Thursday!
Comp Class is this Saturday at 10:30am. All experience levels are welcome!
“Droves”
5 Minute EMOM:
5 Clean & Jerks (touch and go)
Increase load each minute as you are able.
1-Minute Rest
5 Minute EMOM:
3 Clean & Jerks (touch and go)
Increase load each minute as you are able.
1-Minute Rest
5 Minute EMOM:
1 Clean & Jerk
Increase load each minute as you are able.
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:
