Thursday 11-2

1. Skill: Movement Prep 2. From 0:00-5:00: 1 Round For Time: Run 600m 9 Push Jerks (155/105) + From 5:00-6:00: Rest/Change Plates. + From 6:00-12:00: 2 Rounds For Time: Run 400m 7 Push Jerks (165/115) + From 12:00-13:00: Rest/Change Plates. + From 13:00… 3 Rounds For Time: Run 200m 5 Push Jerks (185/125) **SAVE THE…

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Wednesday 11-1

1. Skill: Movement Prep 2. For Time: 60 Pistols, Alternating 50 Wall Ball Shots (20/14, 10′) 40 Box Jumps (24/20″) 30 Deadlifts (185/135) 20 Power Cleans 10 Front Squats **SAVE THE DATES** -Saturday, November 18th @ 8am: Butterfly Pull Up Clinic w/ Coach Candice. Sign up in the lobby! -Thanksgiving Holiday Schedule: We will be…

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Tuesday 10-31

1. Performance: Chest-to-Bar Pull Up 3×15 Unbroken, rest 3 minutes between sets. OR Fitness: Chest-to-Bar Pull Up 3×10, rest 3 minutes between sets. Does not have to be unbroken. 2. For Time: 500m Row-Buy In Then 2 Rounds of: 150 Double Unders 30 Toes-to-Bar **SAVE THE DATES** -Saturday, November 18th @ 8am: Butterfly Pull Up…

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Monday 10-30

1. Performance: Strict Handstand Push Up 15 Reps, rest 1 minute. 12 Reps, rest 1 minute. 9 Reps, rest 1 minute. Goal is unbroken on each set, but can break if needed. OR Fitness: Strict Handstand Push Ups 12 Reps, rest as needed. 9 Reps, rest as needed. 6 Reps, rest as needed. Each set…

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