Monday November 4, 2019


Gym News


We will be hosting an RWB workout on Saturday November 9th at both locations! Their Mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity.  If you know a veteran, bring them in for the workout!
The workout will be incorporated into our normal schedule.


Strength


Push Jerk
3/3/3/3/3
(build up in load) 


Metcon


25 Push Press
100 Double Unders
___ Cal Row 
100 Double Unders
25 Push Press

15 min cap

Fitness: 75/55 (40 cal row) 
Performance: 115/75 (50 Cal row) 
Open: 135/95 (55 Cal Row) 

Athletes: Work up to a heavy set of 3 on the Push Jerk. For the workout, find a load you can push press for 10+ reps on the first set.  Doubles should not take longer than 3 minutes for 100. 


DRIVE


5 Minutes on 1 minute off 
15 DB Thrusters 
15/12 Cals on C2 Bike 
15/12 Cals on C2 Rower 
15 KB Swings
Max Burpees 

5 Rounds 

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