Kacey Millard

Saturday, December 16th 2017


Partner WOD

“Hotshots 19”
6 Rounds:

30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
400m run

Once partner working at a time to complete total reps. Switch and divide work as needed.

Thursday, December 14th 2017


Cross balance Overhead Walks
3 x 6 Bottoms Up Kettlebell Press

5 rounds
3 Minutes to complete:

15/12 Calorie Row
12 Russian Kettlebell Swings (70/53)
50 Double Unders

1 Minute rest between rounds

Saturday, December 9th 2017


Yeti Games Partner WOD

In 12 Minutes,

3 rounds:
25 Chest to Bar Pull-ups
20 Deadlifts (225/155)
15 Burpees over bar
Max meters on rower

Box Brief

No Sweat class TOMORROW (Sunday) at Ponce. Open gym only from 10-12pm

Friday, December 8th 2017

Kerry & Devin

Endurance Day
run or row

3 Rounds:

0-5 Minutes

5-8 Minutes

8-10 Minutes
100m walk/slow row

Rest 2 Minute between rounds

Box Brief

No Sweat class this Sunday at Ponce. Open gym only from 10-12pm

Thursday, December 7th 2017


20 Minute AMRAP:

50 American Kettlebell Swings (53/35)
50 Sit-ups
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Power Cleans (135/95)
20 Push Jerks (135/95)
10 Power Snatches (135/95)
10 Overhead Squats (135/95)

Box Brief

No Sweat class this Sunday at Ponce. Open gym only from 10-12pm

Wednesday, December 6th 2017

Eric & Andrea

Front Squat 1RM

Partner row intervals
5 x 250m row

Rest while your partner rows to complete 5 rounds each. Record fastest and slowest intervals.

Box Brief

No sweat class at Ponce this Sunday. Open gym only from 10-12pm.