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

Workout

Metcon (4 Rounds for time)

MAILBOX

4 sets
30 Wall Balls (20/14)
20/15 Calorie Assault Bike (same for Echo Bike)
10 Alternating Dumbbell Snatch (70/50)
– Rest 3:00 between sets –

TARGET SCORE
Target time: 2:45 – 3:30 minutes
Time cap: 4 minutes

Scaling Option:
4 sets
20 Wall Ball Thrusters (light)
12/10 Calorie Assault Bike
10 Alternating Dumbbell Snatch (light))

Rest 3:00 between sets –

Accessory – Warm-up (No Measure)

Advance:
5 sets (10:00)
6-8 Kick up to Band +5 Sec. Hold
3 Kick up to Handstand + Forward Roll

Intermediate:
5 sets (10:00)
3-5 Kick up to Band or Wall +5 Sec. Hold
3 Headstand + Forward Roll

Beginner:
5 sets (10:00)
3-5 Box Walks
3 Forward Rolls

* This is skill work and the main focus is stability and finesse in the roll. Take this slow and steady. *

Announcement

Happy Birthday Anna Jones and Nate Frank!!

Strength – Snatch Complex (5×5)

(3 Snatch Deadlift + 2 Power Snatch) x 5 sets
* Work up to a comfortable heavy *

Workout – Metcon (Time)

STEVE

100-80-60-40-20
Double Unders
50-40-30-20-10
Push-Ups

TARGET SCORE
Target time: 13-15 minutes
Time cap: 18 minutes

Scaling Option
50-40-30-20-10
Single Unders
25-20-15-10-5
Bar Push-Ups

Accessory – Warm-up (No Measure)

1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)
* If time permits or on your own