Strict Press
4 x 3 @ 75%-85%
“Minty Fresh”
2 Rounds:
500/400 Meter Row
25 Power Cleans (115/85)
500/400 Meter Row
25 Push Jerks (115/85)
Question of the Week:
What is the one thing in your diet you’ll never give up?
Concentric Back Squats
5 x 4 @ 70%
“Burger”
4 Rounds:
3 Minutes On, 1 Minute Off
5 Deficit Push-ups (45’s/25’s)
10 Kettlebell Swings (72/53)
15 Air Squats
Quote of the Week:
“Continuous improvement is better than delayed perfection.”
Mark Twain
“Andy”
7 Rounds:
10 Clean & Jerks (135/95)
5 Wall Walks
3 Rope Climbs
400 Meter Run
Recipe of the Week:
Simple, easy, delicious. Give it a try!
“Redacted”
3 Rounds: teams of 2
2 Minute AMRAP:
Medicine Ball Squat Cleans (20/14)
2 Minute AMRAP:
Row for Calories
2 Minute AMRAP:
Hand Release Push-ups
Meme of the Week:
Concentric Front Squats
3 x 2 @ 85%
3 Sets:
20-30 GHD Sit-ups
50 Foot Suitcase Carry (each side)
Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).
8 Minute EMOM:
2 Hang Power Snatch @ 65%
“Jaws of Defeat”
14 Minute AMRAP:
5 Power Snatches (115/85)
10 Chest to Bar Pull-ups
15 Burpee Box Jump Overs (24/20)
Question of the Week:
What is the strangest question you’ve ever been asked?
Concentric Back Squats
4 x 3 @ 78%
“Super Sonic”
For Time:
500/400 Meter Row
50 Push Press (75/55)
Quote of the Week:
“Hold fast, then, to this sound and wholesome rule of life – that you indulge the body only so far as is needful for good health. The body should be treated more rigorously, that it may not be disobedient to the mind.”
Seneca, Letters from a Stoic
“Shark Tank”
Buy-In – 800 Meter Run
3 Rounds:
50 Double Unders
40 Wall Balls (20/14)
30 Kettlebell Swings (53/36)
20 Toes to Bar
Recipe of the Week:
Here is an interesting way to spice up your breakfast!
