Friday


Frenemies (Teams of 2)
3 rounds of 2 minutes at each station:
Station 1: 1/2 Gasser Farmer Carry
Station 2: Down & Back Prowler Push, 90/45
Station 3: Partner Tire Flips
Rest 2 minutes between rounds

Score is total reps completed combined at each station. Each rep 1/2 Gasser on the Farmer Carry, each Down & Back on the prowler and each flip of the tire.

Record total reps completed to Train Heroic

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Thursday


“Double Quarter Pounder” 
6 rounds for Max Reps
:20 Dumbbell Push Press, 50/35
:20 Calorie Row
:20 Burpees

Rest 3 minutes

6 rounds for Max Reps:
:20 Alt. Dumbbell Snatch, 50/35
:20 Calorie Row
:20 Burpees

Partners Alternate movements.
Partner A. will complete :20 of DB Push Press while B rests. B Will then be tagged in to complete the :20 of Calorie Row, while A Rests. Then A Completes the :20 of Burpees. Thats 1 round. The second rounds will start with B completing :20 of DB Push Press Continue to alternate in this fashion.

After 6 rounds, rest for 3 minutes then repeat with Dumbbell Snatches instead of push press.

Record scores (total reps completed) to Train Heroic

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BRING A FRIEND WEEK THIS WEEK! Mon through Fri.
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Wednesday


“Rumble & Sway” (Teams of 2) 
AMRAP x 15 minutes:
20 Box Jumps, 24/20 inch
30 Pull ups/ Jumping Pull Up
40 Walking Lunge Steps
50 Ab-Mat-Sit Ups

Partner split reps as desired, as long as reps are even

Box News
BRING A FRIEND WEEK THIS WEEK! Mon through Fri.
Lift Up Autism on September 23rd! Click Here to sign up for a great cause! 

Tuesday


“Tree Trunks” 
*Run 400m Together (buy in)
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings, Russian, 70/55
Goblet Squat, 70/55
*Run 400m Together (cash out)

One partner working at a time. Partners complete full rounds before swithcing Each partner completes all the work,

Record times for completion to Train Heroic

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Monday


“Burnt Toast” (Teams of 2) 
EMOM x 20 minutes:
Min 1: Calorie Row
Min 2: Double Under
Min 3: Knee To Elbow
Min 4: Calorie Bike

Partners switch work every :30 seconds

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Friday


“Fivers”
AMRAP x 5
10 DB Box Step Overs, 24/20
25 Double Under

Rest 5 minutes, and then…

AMRAP x 5
10 Deadlift, 185/135
1/2 Gasser

Rest 5 minutes, and then…

AMRAP x 5
10 Wallballs, 20/14
5 Slamball, 40/30

Record total reps completed to Train Heroic (Add all total reps up)

Box News
Competition Saturday! August 26th @9:00am at CFSTC!
BRING A FRIEND WEEK! 8/28-9/1 All Classes, Free for a friend to try one time. Ask a coach for details!

Thursday


“F2” (Teams of 2) 
For time:
100 Ring Row
100 Jumping Pull ups
100 Push Press, 95/65
100 Burpee

*Partners split reps as desired, as long as reps are even

Box News
Competition Saturday! August 26th @9:00am at CFSTC!
BRING A FRIEND WEEK! 8/28-9/1 All Classes, Free for a friend to try one time. Ask a coach for details!

Wednesday


Practice Work 
EMOM x 15 minutes:
1: 1 Squat Clean + 2 Front Squats
2: :20 Handstand Hold
3: :20 Max Toes To Bar

Burner 
EMOM x 5 minutes:
:20 Max Effort Calorie Bike

Box News
Competition Saturday! August 26th @9:00am at CFSTC!
BRING A FRIEND WEEK! 8/28-9/1 All Classes, Free for a friend to try one time. Ask a coach for details!

Tuesday


“Roll Call” 
AMRAP x 20 minutes:
Run 400m
10 Box Jump Overs, 24/20
Row 500m

Record scores to Train Heroic

Box News
Competition Saturday! August 26th @9:00am at CFSTC!
BRING A FRIEND WEEK! 8/28-9/1 All Classes, Free for a friend to try one time. Ask a coach for details!

Monday


“Yaba Daba Do”
5 rounds for Max load:
Down and Back Prowler Push, Climbing
8 Chest To Bar Pull Ups

Rest 2:00 between sets.
Down & Back is Main Garage Door to Annex Garage door and back.

Record heaviest Prowler weight to Train Heroic

Box News
Competition Saturday! August 26th @9:00am at CFSTC!
BRING A FRIEND WEEK! 8/28-9/1 All Classes, Free for a friend to try one time. Ask a coach for details!