10/24/2016

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

21-15-9
KB Goblet Squat
Ring rows
Good Morning
Push Up

BUY IN

Turkish Getup:
take 5 min to find a medium/heavy weight, then 
do 4 singles on each side with that weight

Back Squat:

RX: 

take 5 minutes to build to a medium weight then
4 sets - 10-8-6-4
ascending

Comp: 
10-8-6-4
set 1: 70% set 2: 75% set 3: 80% set 4: 85%

SKILL

going unbroken, understand the pace

WOD

amrap 4 minutes of:
4 Strict Pull-Ups
8 Push Presses 75/45

Rest 4 minutes, and then . . .

amrap 4 minutes of:
15 Kettlebell Swings 53/35
15 Push-Ups

comp: 95-65/70-53
free: ring rows/wallballs

CASH OUT

row
2 minutes on 2 minutes off for 3-5 rds
alternate with partner

MOBILITY

lats and arms