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Monday 3/2

Nutrition Challenge kicks off today!! If you meant to register but forgot today is the LAST day! This week is a much needed well deserved de-load week! Enjoy! Tempo Back Squat

On the Minute x 10:00 1 Pausing ""One and One Quarter"" Squat

Sets 1-2: 50% Sets 3-4: 53% Sets 5-6: 56% Sets 7-8: 59% Sets 9-10: 62%


Conditioning 4 Rounds: 1 Minute Wallballs (20/14) 1 Minute Alternating Dumbbell Power Snatches (50/35) 1 Minute Assault Bike Calories 1 Minute Rest



Congrats to Dustin who got his first Ring Muscle Up last week! He's been puttin in some extra work before or after class and its showing!!

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Friday 10/30

Shoulder Press 3x3 Shoulder Press for load: #1: 3 reps @ 70% #2: 3 reps @ 80% #3: 3 reps + @ 90% A Quiet Place For Time: 30-20-10 Chest to Bar Pull Ups 15-10-5 Overhead Squats (95/65) RX+ (1

Thursday 10/29

Accessory Work 3 rounds 10 Strict Pullups 10 Push ups RX+10 Deficit Pushups 15 Barbell Glute bridges Conditioning The Silence of the Lambs Teams of 2 2 Rounds 100 Stick Sit Ups *Partner dead ha

Wednesday 10/28

Clean & Jerk 1x1 10 minutes work up to Heavy Squat Clean and Jerk (squat) It 15:00 Amrap 150 yard Shuttle Sprint (25yard down and Back/50yard down and back) (OR 6x25 yard shuttle OR 10x15 yard shu

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