10/14/2016

Upcoming local competitions:

10/8 - 2016 Lumbar Games M/M or F/F $160/team
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 - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

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

3 rds
12 Alt Box Step Ups 24/20
8 Push Up to Downdog
:20 sec hollow hold

BUY IN

Free:
Med ball situps
4 sets of 20 reps

if too easy, use a kettlebell

Front Squats:

RX: 

4 sets x 4 reps
ascending

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

SKILL

4 minutes goes fast...

WOD

4 min AMRAP
10 Box Jumps (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

4 min AMRAP
10 Burpees
10 Thrusters 75/45

Rest exactly 4 minutes, and then . . .

4 min AMRAP
30 Double-Unders
15 Push Press 75/45

comp: 95/65
free: step ups/ring row/wall ball/SU/HRPU

CASH OUT

row
90 seconds on 90 seconds off for 3-5 rds
alternate with partner

MOBILITY

everything