Monday 8/26

BrewFit this Saturday ! Register at the brewery $60 per person ...There will be swag bags for each participant including a custom brewfit shirt, sunglasses, a FREE Beer!! and much more. Be sure to stay for the food specials and live music!

Day of event: Check-in starts at 10am Course instructions 10:30am First round starts at 11am


Stamina Squats

Alternating On the Minute x 12 (6 Rounds):

3 Front Squat

6 Back Squats

Barbell: 72% of 3-Rep Max Back Squat


"Sucker Punch"


Kettlebell Swings (53/35)

Thrusters (75/55)

Mod- 21-15-9


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Friday 9/18

Strength 10-15:00 to build to a 1RM Push Press Conditioning “Karen” For Time: 150 Wall Balls (20/14) RX+ “Heavy Karen” 150 Wall Balls (30/20) Accessory Work (if time allows) 3 sets 12 Dumbbell Bicep

Thursday 9/17

Strength 3 Rounds 10 Dumbbell Curtsy Lunge (each side) 10 Seated Alternating Dumbbell Z-press (each side) 30 second Hollow Hold Gymnastics 10:00 for QUALITY 2 Wall walks :20 wall-facing handstand h

Wednesday 9/16

Wednesday 20:00 to work up to a heavy Snatch (single) Body Armor 3 sets 10 Romanian Deadlifts 20 Front rack barbell walking lunge (10 each leg) Rest 2:00 between sets Midline 3 giant sets 50m double D

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