November 16, 2019 Josh Rogers




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


For time
100 pullups
100 pushups
100 situps
100 squats




A. 5 rounds:
10 bench press
10 push ups
250m row

B. 5 rounds:
12 weighted lunges 6/leg
12 thrusters
12 cal bike

C. 3 rounds:
1 min plank
25 sit ups
400m run