Announcements

100 Wall Balls
75 Burpee Pull-ups
50 Power Cleans @ 135/95
*Two person teams, one person works at a time

November Cycle Starts Monday!
>>Details<<

A1. Rope Climbs x2x5 Rest :30
A2. Pistols x3-5/leg x5

B. 2 Rounds
1K Row
800 M Run
*time recorded

Teacher & Student Discounts end on 10/31
Get em’ while you can!
>>Check it out<<

A. Hip Power Clean x3x5

B.30 Lunges (total)
30 Burpees
30 Box Jumps
30 Push Press @ 95/65
30 Lunges (total)
*Time recorded

“Only those who dare to fail greatly can ever achieve greatly.” -Robert Kennedy

A.
OHS
3-3-3-3-3 by feel

B. Front Squat
3-3-3-3-3 by feel

C.
Back Squat
3-3-3-3-3 by feel

*Best Weight for each movement recorded

“It is a rough road that leads to the heights of greatness.”-Lucius Annaeus Seneca

5 Rounds
10 KBS @ 24K./16K
10 TTB
400 M Run

*Time Recorded

 “You cannot create experience. You must undergo it.” -Albert Camus

A. 4 Rounds
Front Squat 3-5 by feel
Max Set Kip Pull-ups
Rest 2:00
*Total Pull-ups recorded

B. 10:00 AMRAP
10 Burpees
10 Thruster @ 95/65
*Completed rounds recorded

“Be brave. Take risks. Nothing can substitute experience.” -Paulo Coelho

Post Test Week
12:00 AMRAP
1 Gasser (50 yds x 4)
6 Power Snatches @ 115 / 75
3 CTB Pull-ups or Muscle-up
*Reps Recorded

11:00 am Skills with Tim and Ben!
Pistols & Rope Climbs!
REGISTER HERE

A. 10:00 EMOM
2 Power Snatch @ 60%

B.10:00 EMOM
2 Front Squats @ same weight as “A”

C.10:00 EMOM
2 DL @ same weight as “A”
*3:00 Break b/t A, B, & C

or

Make up Day

>>DETAILS<<

Join Coaches Tim & Ben for Rope Climbs & Pistols tomorrow morning at 11:00 am!

5K Run for Time
*35:00 Time Cap

A. Back Squat 5 RM @ 30X0 15:00

B. 1 RM Press in 10:00

C. 1 RM WTD Pull-up @ 30X0 10:00

*weights recorded

“Work hard for what you want because it won’t come to you without a fight. You have to be strong and courageous and know that you can do anything you put your mind to. If somebody puts you down or criticizes you, just keep on believing in yourself and turn it into something positive.” -Leah LaBelle