November 19, 2019 Josh Rogers

Power toes

Battle tested!



Stuff you’ll prob want to know…

  • New Strength Cycle: Today marks the start of a new strength cycle.  We will carry this through the end of the year at a minimum, reassess at that point, and possibly keep it going into 2020.  Our focus will be on powerlifting (squat, press, deadlift) during our strength sessions, but we will continue to get exposure to the Oly lifts during metcons, and the occasional EMOM.  Don’t worry, your Oly lifts will benefit in the long run, and you can always hit our Barbell class with Coach Ian for a little extra work in that department.  Remember, consistency over everything! #justshowup




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

A. bench press: 5-5-5+ (65-75-85%)

B. 30-20-10 rep rounds for time
toes to bar
power snatch (95/65)





A. AMRAP in 10 min
30 reps battle rope wave- any style
20 KBS
1 Lap Farmer’s carry

B. AMRAP in 10 min
200m run
25 sit ups
10 ab wheels

C. AMRAP in 10 min
200m row
10 push ups
10 dips

D. AMRAP in 10 min
10 cal bike
10 thrusters
1 min plank