Monday 10-16

1. Performance: a. Strict Muscle Up-Max Reps. 1 attempt. Rest 3 minutes before moving to kipping muscle ups. b. Kipping Muscle Up-Max Reps Consecutive. 1 Attempt. OR Fitness: c. Seated Strict Muscle Up (Banded)-Max Reps. Rest 3 minutes before moving to kipping muscle ups. d. 2 Minute AMRAP: Max Rep Kipping Muscle Ups 2. For…

Saturday 10-14

9am Community Trial Class 1. Skill: Movement Prep 2. For Time: Run 600m 25 Hand Release Push Ups 20 Jumping Split Lunges, Alternating Run 200m 20 Jumping Split Lunges, Alternating 25 Hand Release Push Ups Run 600m 10am Member’s Only Class 1. Skill: Movement Prep 2. For Time: Row 1000m 20 Push Jerks (135/95) 15…

Friday 10-13

1. Power Snatch+Snatch 3×2+2 @ 75-85%, rest 2-3 minutes between sets. 2. Snatch Lift Off 3×3 @ 90-100%, rest 2-3 minutes between sets. Use straps if needed. 3. Back Squat 3×3 @ 20X0, BUILD, rest 3-4 minutes between heavy sets. **SAVE THE DATES** -Saturday, October 21st @ 8am: Handstand Push Up Clinic w/ Coach Candice.…

Thursday 10-12

1. Performance: Tempo Ring Dip 3×8-10 @ 31X3, rest 2-3 minutes between sets. OR Fitness: Tempo Strict Ring Dip 3×6-8 @ 31X3, rest 2-3 minutes between sets. 2. For Time: 35 Cal Row 35 Knees-to-Elbows 50′ Handstand Walk 35 Knees-to-Elbows 35 Cal Row **SAVE THE DATES** -Saturday, October 21st @ 8am: Handstand Push Up Clinic…