12/3 Tuesday

METCON: AMRAP 3:00 9 KBs 9 burpees —Rest 2:00– Amrap 3:00 7 KBs 7 burpees —Rest 2:00– Amrap 3:00 5 KBs 5 burpees  

12/3 Monday

SWOD: 10x10 bench press @50% (4-0-4-0  with :60 rest) METCON: Climb the ladder as high as possible in 14:00 1 CJ 2 push ups 2 CJ 4 push-ups 3 CJ 6 push-ups 4 CJ 8 push ups 5 CJ 10 push-ups 6 CJ 12 push-ups 7 CJ 14 push-ups 8 CJ 16 push-ups 9 CJ 18 push-ups 10 CJ 20...

11/30 Friday

SWOD: Back squat 10x10 @50% 4-0-4-0 with 1 min rest  METCON: 5 rounds, each for time  20 bench press 135/95 120m sled push *Rest 3:00 after each round   

11/29 Thursday

**No 5am RSVPs, so class is cancelled** METCON: For time  25 box step overs 50/35 25 thrusters  25 burpee box jump overs  25 thrusters  25 box jump overs  25 thrusters  25 box jumps  25 thrusters    Men: 135/115/95/75 Women: 95/75/65/55  

11/23 Friday

SWOD: Back squat 10x10 @50% 4-0-4-0 rest 1 min METCON: For time 100 cal Row  80 pistols  60 pull ups  40 single arm DB OHS 50/35  20 muscle ups  

11/22 Thursday

REST DAY How do you feel about rest days?  Do you see them as an important part of the program or do you see them as a day of weakness/slacking?  Your answer reveals your understanding and buy-in of the strength pyramid.  Many athletes don't realize how important rest...