Rob

Hello Friday
AMRAP15
21/15 Calorie Row
50 Double Unders
15 Burpees
WOD Guidance
Aim for consistent splits on the rower, keep the jump rope attempts under 60 seconds. Stay steady on your burpees to pace for 4-6 rounds.
Box Brief
Happy Friday! Let’s get one more great workout in!

Janis and Jean

Weightlifting Thursday
Bench Press
4×8
then…
Bicycle Pump
4 Rounds
1:00 Calorie Bike
1:00 Pushups
1:00 Situps
1:00 Rest
*score= total reps at each station
WOD Guidance
Work up to a heavy set of 8 on the bench press or go across with the same weight. Pick a pushup that allows you to get at least 15 reps in a minute.
Box Brief
Today is Bring a Coworker Day!
Check out Coach Kathleen’s new article on Kombucha. Click HERE

Fei

Bounce House
200m Run w/ball
27 Wall Balls
27 Box Jumps
200m Run w/ball
21 Wall Balls
21 Box Jumps
200m Run w/ball
15 Wall Balls
15 Box Jumps
200m Run w/ball
9 Wall Balls
9 Box Jumps
200m Run w/ball
WOD Guidance
Aim for big sets on the wall balls and fast cycle times on the box jump.
Box Brief
Check out Coach Kathleen’s new article on Kombucha. Click HERE

The Foreign Dignitaries

Good Vibrations
9 rounds
Row or Bike
1:40 on :20 off
WOD Guidance
Pace your row for consistent splits during each round and meter totals round to round.
Box Brief
Thursday is Bring a Coworker Day!

Lydia

Supercharged
OT5M x 4
15 Thrusters
400m Run
10 Pull-ups
WOD Guidance
Use your first round as a benchmark and match you time for the next three rounds. Unbroken thrusters, push the run, and spilt the pull-ups to finish each round with at least 1 minute rest.
Box Brief
Let’s beat the heat with some awesome fitness this week!

Beard over Bar Pull-ups

Old Town Road
Buy in: 50/35 Calorie Bike
5 Rounds
21 Deadlifts
12 Push Press
Cash out: 50/35 Calorie Bike
WOD Guidance
Choose a weight on the dumbbell that lets you perform all reps unbroken when fresh. Pace the bike for consistent splits across all 5 rounds.
Box Brief
Have the Best Weekend Ever!
Check out Coach Kathleen’s new article on How to Eat to Gain Muscle! Click HERE

Friday Light Fist Bumps!

Stairway to Heaven
Teams of 2
AMRAP25
3-6-9-12-15…
Calorie Row
Kettlebell Swing
Wall Balls
WOD Guidance
Pace the row for big sets on the kettlebell and wall ball. Choose a kettlebell and wall ball that you can perform 21 reps in a row with. Break up the larger sets with quick breaks when needed.
Box Brief
Today is Bring a Coworker Day!
Check out Coach Kathleen’s new article on How to Eat to Gain Muscle! Click HERE

Amy

Old MacDonald
25 Burpees
50 Double Unders
50 Situps
20 Burpees
40 Double Unders
40 Sit-ups
15 Burpees
30 Double Unders
30 Situps
10 Burpees
20 Double Unders
20 Situps
5 Burpees
10 Double Unders
10 Sit-ups
WOD Guidance
Find a steady pace on the burpees and break the sit-ups as needed. Choose a double under scale that gets you through the reps in equivalent seconds.
Box Brief
Tomorrow is Bring a Coworker Day!

Dragica

Yankee Doodle
4 Rounds
200m Run
10 Pull-ups
200m Run
10 Dumbbell Snatches
WOD Guidance
Run hard and choose a pull-up and snatch you could perform unbroken when fresh.
Box Brief
Check out Coach Kathleen’s new article on How to Eat to Gain Muscle! Click HERE

Air Jean!

Weightlifting Monday
OT2M x 5
3 Position Clean
Stronger Things
AMRAP10
9 Hang Squat Cleans
18 Push-ups
WOD Guidance
Add weight every two minutes until you find a heavy for the day on the 3 Position Clean. Break up the cleans and push-ups to stay moving during Stronger Things.
Box Brief
Check out Coach Kathleen’s new article on How to Eat to Gain Muscle! Click HERE
Another great week of fitness headed your way!