Erica!

Bartholemew and the Oobleck
4 rounds of
400m Run
50 Air Squats

Workout Guidance:
Short, sweet, and to the point. This one will be a leg and lung burner. First running workout of the year! Get ready to shake the rust off of those winter legs and get after this one. We’re looking for quick runs and fast air squats on this one – so push the pace and lean in to the leg burn….

Box Brief:
Marathon Monday Schedule: 8am CLASS ONLY
24 Heroes Fundraiser – Saturday May 20th – Sunday May 21st – Click HERE for all details

Adam!

The Sleep Book
For Load:
1 Clean Pull
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean

10 min Clock
Up Ladder
2/2 4/4 6/6 8/8 10/10…
Power Clean @ 155/105
Box Jump Over @ 24/20

Workout Guidance:
This one is going to be a blast – some weightlifting work followed by a climbing ladder workout? What’s not to like?! Expect the weightlifting to be sub-maximal, as a high hang clean will challenge your technique and efficiency – and that’s going to be our focus for today. For the workout, choosing a loading that you could do 5-7 unbroken while fresh, but performing quick singles in the workout will be the path to success.

Box Brief:
Marathon Monday Schedule: 8am CLASS ONLY
24 Heroes Fundraiser – Saturday May 20th – Sunday May 21st – Click HERE for all details

Matt!

The Lorax
3 rounds of
500m Row or 1000m Bike
12 DB/KB Thrusters @ 50s/35s or 53s/35s
21 Pull-ups

Workout Guidance:
Today we have a twist on “Helen” with a hint of “Fran”, and any variations of these are always a treat! Push the row hard and find a loading for the thruster that will allow you to go unbroken each round, and a pull up variation that will ideally be completed in 2 sets. This workout is all about the gas pedal, so don’t hold anything back!

Box Brief:
Marathon Monday Schedule: 8am CLASS ONLY
24 Heroes Fundraiser – Saturday May 20th – Sunday May 21st – Click HERE for all details

Johnny!

How the Grinch Stole Christmas
For Time:
10-20-30-40-50
Burpees
20-40-60-80-100
Double Unders

Workout Guidance:
Today we’re kicking of Monday with a metabolic adventure that will be an out of breath and sweaty one! Burpees climb by 10 each round and the double unders are always double the burpee set. This one will need a steady pace so that you’re able to keep moving as the burpee number goes up!

Box Brief:
Marathon Monday Schedule: 8am CLASS ONLY
24 Heroes Fundraiser – Saturday May 20th – Sunday May 21st – Click HERE for all details

C. Lowe!

Sunday Funday
2:00 on // 2:00 off x 6 rounds
25/20 calorie row
Max burpees over rower

Workout Guidance:
Today our work will be very intense, we’re looking to push the pace on the row to maximize the amount of time we have on the burpees. We’re looking for at least :30 to work on the burpees so adjust calorie numbers as needed to make this happen.

Box Brief:
Marathon Monday Schedule: 8am CLASS ONLY

Kari!

The Seven Lady Godivas
For Time Teams of 2
150 Wall Balls @ 20/14
120 Box Jump Overs @ 24/20
90 Push-ups
60 Pull-ups
30 Burpee Box Jump Overs @ 24/20
*partners alternate 1:00 working windows until all reps are complete

Workout Guidance:
Today we have a fun partner workout that’s a big chipper, but with a fun twist. Rather than alternating sets, you and your partner will alternate time domains. Partner 1 will work for a minute, and partner 2 will work for a minute. You’ll repeat this process until the workout is done. With this in mind, your goal should be to get as many reps each minute as you can! Choose a wall ball load that will allow repeatable sets of 15-20 and a box height both you and your partner are comfortable with.

Box Brief:
Marathon Monday Schedule: 8am CLASS ONLY

Kevin!

Horton Hatches the Egg
3 rounds of
1000m Row or 2000m Bike
50 DB Hang Clean and Jerk @ 50/35
50 Sit-ups

Workout Guidance:
A fun twist on the Hero workout “Michael” today. We’ve got a moderate distance erg effort, followed by two relatively midline focused movements – one focused on hip extension and one on hip flexion. The key here will be a smooth pace on your machine, and then steady sets on the DB and sit ups. Today we’re thinking more cruising pace, and taking large chunks of the sets of 50 each round.

Box Brief:
Marathon Monday Schedule: 8am CLASS ONLY

P. Duddy!

Daisy-Head Mayzie
OTM x 18
1 – 5 Deadlifts
2 – 5 Front Squats (from the ground)
3 – 5 Weighted Pull-ups

Workout Guidance:
Today we have an EMOM style strength day that rotates between three separate movements. We want each set to be challenging for 5 reps so choose a load accordingly on the barbell, and use a load or band assistance that will allow you to do 5 unbroken but challenging reps.

Box Brief:
Marathon Monday Schedule: 8am CLASS ONLY

Mark!

The Sneetches and Other Stories
6 rounds of
1 min Row/Bike/Ski
1 min Shuttle Runs
1 min Burpees
1 min Rest

Workout Guidance:
Today we have a fun interval style workout featuring 3 minutes of work and 1 minute of rest. The movements today are fairly simple and should allow for a nice and consistent pace. Consistent however, doesn’t necessarily mean easy…. Push the pace as much as you can in the minute, and try and keep rep numbers consistent throughout our adventure today!

Box Brief:
Marathon Monday Schedule: 8am CLASS ONLY

Brian and Eddie!

There’s a Wocket in my Pocket
“Grace”
30 clean and jerks, 135/95#

or

“Isabel”
30 snatches, 135/95#

Workout Guidance:
Today we have a fun choice to make…..pick your poison today on whether you’d like to do clean and jerks or snatches. One is more complex, one has more time under tension……decisions, decisions. Whichever way you choose, choose a load that while fresh you could do 10 unbroken reps with. Once that clock starts, it’s gas pedal down and off to the races!

Box Brief:
Marathon Monday Schedule: 8am CLASS ONLY