Wednesday 10-18

1. Back Squat-Build to 5RM. Rest 3-4 minutes between heavy sets. 2. With a 10 Minute Clock…* Run 1 Mile Then, AMRAP in remaining time: 21 Double Unders 12 Pistols, alternating. *Two scores. Post your mile time and your total number of REPS completed for the workout to the whiteboard. **SAVE THE DATES** -Saturday, October…

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Tuesday 10-17

1. Skill: Movement Prep 2. “Gwen” For Load: 15-12-9 Power Clean & Jerk *Each set must be unbroken (touch-n-go off the floor only); even a re-grip off the floor is a foul. Use same load for each set. Rest as needed between sets. **SAVE THE DATES** -Saturday, October 21st @ 8am: Handstand Push Up Clinic…

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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…

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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…

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