October 2, 2019 Josh Rogers

double the dubs

Some dark horse rowing right here


Stuff you should probably know…

  • THE OPEN!!!  5 weeks, one workout per week that my get you outside your comfort zone, which is a good place to be!  Register now!  Everyone is encouraged to participate.  We will be holding a weekly Friday Night Lights starting on Oct 11th, which will be run like an open house where you can come anytime and do the workout and help judge and cheer on your friends!




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

A. bench press: 3RM

B. For time:

3 rounds
20yds HS walk
50 DUs
3 rounds
20 ring dips
50 DUs




A. 3 sets:
10 FLE split squats per leg
10 RDL

B. 3 sets:
10 pull ups
10 strict press

C. 15, 12, 9, 6, 3
GHD sit ups
1 min plank each round

D. 30-20-10
Wall Balls
Cal bike
400m run each round