October 7, 2019 Josh Rogers

Mups n dubs

Gary’s OHS show.



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. max reps strict chinups (sup grip) x 4 attempts; rest 2-3 min

B. For time:

30 man makers (40/25)

then 5 rounds of:

5-4-3-2-1 muscle-ups
40 UB double-unders




A. 5 rounds
10 bench press
10 burpees
200m run

B. 5 rounds
10 back ext
10 wtd rev lunges per leg
200m row

c. 5 rounds
20 situps
1 min plank