Announcement

Happy Birthday Saed Reyes!!!

Strength – Snatch Complex (1×3)

2 Snatch Push Press + 1 Overhead Squat:
– Work up to a heavy in 10-12 minutes

Workout – Metcon (Time)

SPONGEBOB SQUAREPANTS

For time:
20 Burpee Box Jump Overs (24″/20″)
25/20 Calorie Row
30 Power Snatch (95/65)
25/20 Calorie Row
20 Burpee Box Jump Overs (24″/20″)

TARGET SCORE
Target time: 10-12 minutes
Time cap: 15 minutes

Scaling Option
For time:
15 Up Down + Step Up (20″/16″)
15/12 Calorie Row
30 Alternating Dumbbell Snatch (light)
15/12 Calorie Row
15 Up Down + Step Up (20″/16″)

Accessory – Warm-up (No Measure)

5 sets of 20
Weighted Glute Bridges OR Russian Kettle Bell Swings
Make sure to squeeze your butt at full extension
* On your own or if time permits

Announcement

Happy Birthday Grace Berner!!

Workout – Metcon (No Measure)

BY PHILIP

A. EMOM x 8
1- 3-10 HSPU or 8-12 Z Press
(something you can maintain)
2- 40 sec HS Walk / HS Shd Tap / HS Hold

Workout – Metcon (No Measure)

B. EMOM x 15
1- 40 sec SA KB Hold R
2- ” L
3- 40 sec Side Plank R
4- ” L
5- Rest

Workout – Metcon (AMRAP – Rounds and Reps)

C. 5 min AMRAP
1-2-3-4-… Wall Walk
10-20-30-40-… Air Squat

Announcement

Happy Birthday Jillian Farley!!

Workout – Metcon (AMRAP – Rounds and Reps)

THE SPICE FAMILY

Teams of 3
24:00 Amrap
Partner 1: Max Calorie Bike or Row
Partner 2: 2 Rounds
15 Pull-Ups
3 Power Clean (185/135)
5 Front Squat (185/135)
Partner 3: Rest

* Scored as Total Reps = reps at station 2 + calories
* All partners rotate once Partner 2 is done with the 2 rounds

TARGET SCORE
Target number of Rounds: 16-20 rounds (Total)
Minimum number Rounds before scaling: 12 rounds (total)

Individual Option
Teams of 3
5 sets
1000m Assault Bike

into –
2 rounds
15 Pull-Ups
3 Power Clean (185/135)
5 Front Squat (185/135)
rest 2:00 between sets

Announcement

Happy Birthday Sid Slover!!

Workout – Metcon (10 Rounds for time)

SHOVEL AND PAIL

10 rounds (Every 4:00)
200m Run (Sprint)

TARGET SCORE
Target time each set: 35-45 seconds
Time cap each set: 60 seconds

Scaling Option
10 rounds (Every 3:00)
100m Run (Sprint)

Equipment Option
10 rounds (Every 4:00)
250/200m Row or 500/450m Standing Bike Erg (8-10 damper)

Accessory – Warm-up (No Measure)

1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)

Announcement

Happy Birthday Christina Culver!!

Strength – Thruster (1×1)

Heavy Thruster
* Work up to a heavy single for the day *

Workout – Metcon (Time)

PAIL

Teams of 2
5 rounds
20 Alternating V-Ups (each)
* Partner Hold Plank (elbows) *
15 Synchro Burpee Box Jump Overs (24/20)

TARGET SCORE
Target time: 12-14 minutes
Time cap: 18 minutes

Individual Option
5 rounds
20 GHD’s
15 Burpee Box Jump Overs (24/20)

Accessory – Warm-up (No Measure)

Incline Dumbbell Curls
4 sets of 10 each side
Focus: Done with athlete laying on their back on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Do not sacrifice form/control for weight.

Accessory – Warm-up (No Measure)

BARBELL DRAG CURLS
4 sets of 10
Focus: Drag curls are performed with a straight bar. Use light weight and “drag” the bar up the body by pulling the elbows up and back. *Do not sacrifice strong shoulder position to try and get the bar higher on drags