10/20/2016

Upcoming local competitions:

10/22 - CF Akylas Halloween Comp M/M or F/F

10/29 - CF Proven Partner Throwdown M/F teams $69pp

12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle! 

• 10 weeks: 9/12 - 11/18. 
• Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

2 rds in any order
15 cal row
12 sit ups
1 min Plank
10 HR push ups

BUY IN

OHS:

RX: 

or Front Squat if mobility is issue
5 sets x 5 reps - across 

Comp: 
3 sets x 5 reps
1 sets x 4 reps
set 1: 70% set 2: 75% set 3: 80% set 4: 85% 

SKILL

Get that rest

WOD

EMOTM: 15 minutes (5 sets each)
minute 1: 10 dips
minute 2: 10 knees to midline
minute 3: 15 KBS 70/53

comp: ring dips; TTB; american
free: Push Ups; V-ups; 35/18

CASH OUT

Row: This is your cardio! Go HARD!
60 seconds on 60 seconds off for 3-5 rounds
alternate with partner

MOBILITY

Arms