Week of September 16th

Another week gone and into another week of training.

Just want to congratulate our teams for awesome performances this weekend. Our guys took home a 6th, battling back from 10th and our girls took home a very strong 2nd. Couldn’t be more proud of them all so if you see them tomorrow, give them a fist bump!

Also, the Open begins on Oct. 10th this year which means it’s time to get signed up!!!

Monday

Every 3:30 for 5 sets:

-4 Back Squats, 0:03 down 0:03 in the bottom on first 4 sets, 5th set no tempo, heavier if possible that 9-6-19

Tuesday

For Time:

-800m Run

-80ft single KB front rack walking lunges, left, RX (53/35)

-40 single arm KB Clean

-20 Box Jumps, RX (30/24)

-40 single arm KB Clean

-80ft single KB front rack walking lunges, right

-800m Run

Wednesday

Every 4:00 for 4 sets:

-6 DB Shoulder Press

-10/10 single arm DB high pull

8 Rounds For Max Reps:

-0:20 Ring Row, feet elevated

-0:10 rest

-0:20 Deficit Pushups, RX (4″/3″)

-0:10 rest

Thursday Open Gym

5 Rounds of:

-2:00 Max Calorie Bike or Row

-4:00 rest

Friday

“Helen”

3 Rounds For Time:

-400m Run

-21 KB Swings, RX (53/35)

-12 Pullups

Saturday

In teams of 3 For Time:

-150 Front Squats, RX (145/100)

-150 Bench Press, RX (145/100)

-150/120 Calorie Row

Awesome group of people right here, they all made us proud!