Thursday 6.27.19

Beat the Clock 5 Rounds Min 1- 18/14 Calorie Bike Min 2- 25 Situps Min 3- 50 Double Unders Min 4- Rest WOD Guidance Choose numbers on your movements that allows for at least :15 of rest per minute. Box Brief Today is Bring a Coworker Day! Tomorrow is the Summer Shred...

Wednesday 6.26.19

Weird Flex AMRAP18 18 Jumping Lunges 12 Push-ups 200m Run WOD Guidance Choose a lunge that hits the points of performance and a pushup that lets you get through each set in 1-2 sets. Box Brief Today is the last day for Summer Shred Weigh-outs! Benchmark workout on...

Tuesday 6.25.19

Total Recall AMRAP4 27 Hang Power Cleans 27 Box Jumps 27 Calorie Row Rest 4 mins AMRAP4 21 Hang Power Cleans 21 Box Jumps 21 Calorie Row Rest 4 mins 15 Hang Power Cleans 15 Box Jumps Overs 15 Calorie Row WOD Guidance Pick a slightly heavier dumbbell each round and aim...

Monday 6.24.19

Weightlifting Monday Front Squat 5×5 Jack Squat 1000m Run 50 Thrusters 30 Pull-ups WOD Guidance Build to a heavy 5 on the front squat and pace your run to go for a big set of thrusters on Jack Squat Box Brief Last week of the Summer Shred Challenge! Weigh outs...

Friday 6.21.19

Lopsided 1 Mile Run 50 Dumbell Snatches 400m One Arm Farmer’s Carry 30 Toes to Bar 20 Box Jump Overs WOD Guidance Choose a running distance you can maintain a steady pace under 10 mins. A dumbbell you can cycle fro sets of 10-20 reps and a toes to bar that can...

Thursday 6.20.19

Team Rowing Tosh Teams of 2 3 rounds 200m Row 400m Row 600m Row *partner 1 rows 200, then partner 2… WOD Guidance The shorter the interval the faster your pace on the rower. Aim for consistent split times on each row/round. Box Brief Today is Bring a Coworker...