November 13, 2019 Josh Rogers

chest day

Little lifting throwback.



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!




1RM week!

S&P Cycle: squat – PRESS – acs – pull – off

A. bench press: 1RM – set your baseline!

B. 3 rounds for time:

30 pullups
40 cal row or assault bike
50 air squats




A. 80/60 cal bike or row
*at the start and every 2 min, complete 7 burpees
*10 min cap

B. 30 min running clock
each of the triplets is a 10 min AMRAP
begin each triplet with 400m run buy in
no rest between triplets

10 Push ups
10 lunges per leg
:45 plank

10 weighted squats
10 weighted step ups
10 push press

25 sit ups
10 SA row each side
10 back ext