October 5, 2019 Josh Rogers

No slow row

Brad making it look easy!


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. back squat: warm-up, then AMRAP @ 75%, 80%, 85%

*if you don’t know your 1RM, take today to find that instead… then record it!

B. 5 rounds, each for time:

10 power snatches (95/65)
250m row sprint
*rest ~ 3 min bt rounds




A. 1 min @ each x 3 rounds:
OHS with PVC
Jump rope

B. For time
50 alt. step ups
400m run
50 body rows
400m run
50 weighted sit ups
400m run
50 KBS
400m run
50 wall balls
400m run