December 2, 2019 Josh Rogers

run the clock

Child labor.


Announcements, etc… 

  • BLACK FRIDAY MEMBER DEALS:  Did you know you can order gear from our site and select in-store pickup and we will bring it to the gym for you… This is the perfect week to take advantage of it too, because our entire site is 20% off, and we’re giving our members an additional 5% off with code VIP2019.  Just enter the code at checkout!  And please give us a few days to get the order to the gym as we will be slammed trying to fill orders with the holiday rush.  Happy Thanksgiving!




S&P Cycle: SQUAT – press – acs – pull – off

A. back squat: 5-3-1+ (75-85-95%)

B. For reps on a 10 min running clock:

4 min max cal row
3 min max burpee pullups
2 min max air squats
1 min max KBS (70/53)




A. Ab Circuit warm up
AMRAP in 5 min
10 side bends per side
:45 straight arm plank
30 bicycle sit ups

B. AMRAP in 10 min
15 cal bike
15 bench press
15 DB front squats

B. AMRAP in 10 min
20 lunges, 10 per leg
20 wall balls
20 sit ups

C. AMRAP in 10 min
:30 side plank per side
30 jump rope
300m row

D. AMRAP in 5 min