November 15, 2019 Josh Rogers

2 fast

9am crew throwin down!



Stuff you’ll prob want to know…

  • After the OPEN:  We did it!  We made it through the Open… and some of us actually did the workouts!  …aaaand some of us did some of the workouts?   But nevertheless, it’s back to business as usual with the programming, sorta… starting tomorrow we are beginning a new fall strength cycle.  And we will use this week to test 1RM as a baseline, so try to get in here and get that done!




S&P Cycle: squat – press – acs – PULL – off

A. deadlift: 1RM – set your baseline!

B. 2 rounds for time:
45 burpees
35 power cleans (135/95)
25 toes to bar




A. Ab circuit
Alt. TABATA x 5 rounds
Flutter kicks
Pike up on rower
Russian Twists

A. :40 at each x 4 rounds (8 min total)
KBDL high pull
Goblet squats

B. :40 at each x 4 rounds (8 min total)
Weighted sit ups
Jump rope
Curl to press

C. 3 rounds:
30 cals bike or rower
30 box jumps
30 pull ups