Nick Gecsy

Wednesday, June 28th 2017

AJ

AJ

Bench or Floor Press
6×5 (Build to a Heavy set of 5)

AMRAP in 20 min of:
400m Run
20 Sit-Ups
30 Double Unders

Box Brief
Holiday Hours
July 3rd – Last class is 5:30 pm (NO 6:30 or 7:30pm)
July 4th – CLOSED
July 5th – Back to regular schedule

Monday, June 26th 2017

Drew

Drew

4 Min to Complete
400m Run
15 Burpees Over Bar
Max Rep Power Cleans (95/65)
Rest 4 Min
4 Min to Complete
400m Run
15 Burpees Over Bar
Max Rep Power Cleans (115/80)
Rest 4 Min
4 Min to Complete
400m Run
15 Burpees Over Bar
Max Rep Power Cleans (135/95)

*Score: Record Total Reps Power Cleans in each Round

Friday, June 23 2017

Matt

Matt

15 min to Build to a Heavy Complex of:
1 Deadlift
1 Squat Clean
1 Jerk

AMRAP in 5 Min
50 Double Unders
15 Push-Ups

Rest 5 Min

AMRAP in 5 Min
15/10 Cal Row
15 KBS (53/35)

Saturday, June 17th 2017

Renee & Lauren

Renee & Lauren

Partner WOD Saturday

5 Rounds For Time
400m Run
30 Wall Balls (20/14)
30 Box Jumps (24/20)

*Partners Run the 400m together
*Split Up the WB’s and BJ’s, Only 1 person works at a time