October 3, 2019 Josh Rogers

Glute check

Bells will be ringing…



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. 3 rounds
30s battle rope figure 8
30s battle rope burpee + alt wave (1 burpee, 6-8 alt wave, 1 burpee… etc)
30s battle rope Russian twist
1 lap heavy DB farmer carry

*rest 1-2 min bt rounds

B. 3 rounds for time:
500m row
50 walking lunges
800m run

*Do A & B in either order




A. AMRAP in 15 min
5 burpees
10 KBS
15 sit ups
*at the start, and every 5 min, run 200m

B. AMRAP in 15 min
5 Russian step ups per leg
10 ab wheels
15 air squats
*at the start and every 5 min, 500m on c2 bike

C. 3 rounds:
400m run
10 HR push ups
30 2 arm battle rope waves