Friday 9/21/18

Deadlift 1×1 Up to a heavy single (87-93% of 1RM) with good speed and no technique breakdown Deadlift for load: #1: 1 rep For time 10-8-6-4-2 Deadlifts (250/160) 2-4-6-8-10 Box Jumps (30/24) Accessory Work 3 Rounds 20 Banded Good Mornings 10 Back Extensions 20 Second Iso Hold (at the top of last back extension) 45…

Thursday 9/20/18

1ct Pause Bench Press 1×1 Up to a heavy single (87-93% of 1RM) with good speed and no technique breakdown then drop 15% for 4 sets of 5 (all paused) Bench Press for load: #1: 1 rep 1ct Pause Bench Press 4×5 Bench Press for load: #1: 5 reps #2: 5 reps #3: 5 reps…

Wednesday 9/19/18

Bring a Friend Day Today All Class Times! 12 Minute Partner AMRAP 1 Partner 1: 500m Row Partner 2: AMRAP 3 Burpees 5 Air Squats Switch every 500m Count Distance Rowed and reps of AMRAP together 12 Minute Partner AMRAP 2 Partner 1: 400m Run Partner 2: AMRAP 10 Dumbbell Snatch (50/35) 10 Wall-balls (20/16)…

Tuesday 9/18/18

Bring a Friend Day Today and Tomorrow All Classes! Front Rack Lunges 5×10 Front Rack Lunges for load: #1: 10 reps #2: 10 reps #3: 10 reps #4: 10 reps #5: 10 reps 4 Rounds for reps 1 Minute at each station 1: Front Rack Lunges (75/55) 2: Kettlebell Swings (50/35) 3: Plyometric Push-ups 4:…