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Monday 10/14

Nutrition starts TODAY!! Check out the event page for more info and to register https://www.facebook.com/events/462654831008687/?event_time_id=462654841008686


If you are registered for the Open don't forget your score needs to be logged by 5pm Midline 3 Sets: 5 Strict TTB :10s TTB Static Hold (at top) :10s Negative Rest as needed between sets.


Conditioning AMRAP 15:00 20 DB Hang CJ (50/35) 21/15 Calorie Row (Rx+15/12 Assault Bike) 20 DB Box Step-Ups (24"/20") 21/15 Calorie Row (Rx+15/12 Assault Bike) 20 Sit-Ups






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Thursday 10/1

Conditioning Every 5:00 (5 sets) 20 Back Rack Lunges (75/55) 20 Hang Power Snatches (75/55) 20 Toes to Bar

Wednesday 9/30

Strength 4 rounds 10 Single arm DB Floor Press (each side) 10 Bent-over DB Row (knee and hand on bench or box) 10 Lateral DB Shoulder Raise Conditioning "Treat yo self" 4 rounds for Time: 400m run 40

Tuesday 9/29

Strength 3 sets 30-60 Second Active hang 10-15 Deficit Push ups (45/25 plates for deficit) 8-10 Bulgarian Split squats (each side) Rest as needed between sets (1-2 mins) Conditioning "Everything hurts

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