October 4, 2019 Josh Rogers

Friday Mash up

9am lineup!


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

Using a 45 min running clock…

Begin at 0:00

21-15-9 for time:
C2B pullups
burpee box jumps (24/20)

Begin at 15:00

21-15-9 for time:
hang power clean (155/105)

Begin at 30:00 (15 min cap)

21-15-9 for time:
toes to bar
OHS (155/105)

*If you don’t finish within any of the 15 min windows, just move on to the next couplet.




A. 100/70 cals
*at the start, and every 2 min, complete 10 thrusters
*10 min cap
*cals may be completed on rower or bike

B. 4 rounds:
400m run
20 box jumps
15 weighted sit ups
10 buprees

C. 3 x 1 min planks