Monday 6/17

This Friday during all classes we will be doing a Fundraiser workout for the Make a Wish Foundation. The workout is in hone of Wyatt Draper. A young child who lost his battle with cancer earlier this year. Be there, and wear GREEN!

Monday Strength Back Squat 3-Rep Heavy

3 Reps @ 70%, 1 Rep @ 75% 3 Reps @ 75%, 1 Rep @ 80% 3 Reps @ 80%, 1 Rep @ 85%

Following our single at 85%, let's make a judgement call from here. At this point, we have touched a good range of weights, and we may be drawing close to our attempt. If we would like to climb a bit higher, we can absolutely do so for another single. Give ourselves 2-3:00 rest, and let's make our attempt.

Conditioning "escape from Wonderland" 3 Rounds: 75 Double-Unders 50 Air Squats 25/18 Calorie Row


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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

Monday 9/28

Strength Back Squat 3 reps every 90 seconds for 8 sets Conditioning For Time: 500/400m Row (30/24 Calorie Assault Bike) 100 double unders 200ft Farmer Carry (70s/50s) 100 double unders 500/400m Row (3

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