Workout of the Day

Friday, July 28th 2017

Chase

Strict Pull-Up work:

EMOM 10
Odd: 7 strict bent over rows (1 second pause at top and bottom)
Even: 40 second farms carry hold (heavy KB in each hand)

10 Minute AMRAP:
8 Toes to bar
4 Power Cleans (165/115)

Tuesday, July 25th 2017

Kelly

For time:

1200m run
10 Pull Ups
800m run
15 Pull Ups
10 Shoulder to Overhead (115/80)
400m run
20 Pull Ups
15 Shoulder to Overhead (115/80)
10 Handstand Push Ups
200m run
25 Pull Ups
20 Shoulder to Overhead (115/80)
15 Handstand Push Ups

Box Brief

Tomorrow, Wednesday, July 26th is Bring a Friend Day!

Monday, July 24th 2017

Patrick

Week 9: Back Squat
1×4 @80%. 2×3 @85%, 1×2 @90% of 1RM

EMOM for 16 min
Evens: 7 Burpees
Odds: Alternate through 14 reps of the following barbell movements (95/65)
Overhad Squats
Thrusters
Squat Cleans
Front Squats

 

Friday, July 21st 2017

Devin

Devin

Skill work: Strict Pull-ups

5×4 tempo strict pull-ups
– fast up
– 3 second hold chin over bar
– 3 second descent
– 3 second hold at bottom

15 Minute AMRAP:
10 Push Presses (115/80)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)

Wednesday, July 19th 2017

Ponce

Ponce

Today is Bring a Friend Day!

20 Minute AMRAP:
Partner 1: 250m row
Partner 2: Ball Slams (25/15)
Partner 3: Push Ups

3 Person team. Members rotate once Partner 1 finished the row. Record one number for total reps of ball slams and pushups across all 3 team members.

Tuesday, July 18th 2017

Elise

Elise

Week 8: Back Squat
2×4 @80%, 3×3 @ 85% of 1RM

For time:

800m run
30 Double Unders
600m run
60 Double Unders
400m run
90 Double Unders
200m run
120 Double Unders

Box Brief

Bring A Friend Day
Wednesday, July 19th – All Classes!