Thursday October 4, 2018

Thursday October 4, 2018

Events & Announcements

Barbells For Boobs is Sunday Oct 14. Event Shirt Sign Up is at front desk. Lets surpass the amount we raised last year – https://www.barbellsforboobs.org/fundraiser/fbcfstrong

Friday October 26 – Friday Night Lights Halloween Bash
Sunday October 28 – Fall Paleo Challenge Begins


Workout of the Day

Warm Up
2 Rounds
200/150m Row
5 Walkout Push Ups
10 Ring Rows

-rest 30s-

2 Rounds
100m Run
10 Box Dips
10 PVC Bandy Pull Downs

Skills & Drills
Ring Dip

Movement Prep
4 Rounds
20s On/10s Off
Ring Support
Bottom of Dip Hold

*If unable to support on Rings use Box instead

Then 3-5 Strict Dips

Strict Pull Up
Focus: Hollow Body

Movement Prep
10 Scap Pull Ups
3-5 Strict Pull Ups

Movement Substitutions
Banded Pull Ups
Ring Rows

Training
EMOM 20
Min 1 & 2: 20/18 Cal Row + AMRAP Ring Dips
Min 3 & 4: 100m Run + AMRAP Strict Pull Up

Finisher
3 Sets
60 Flutter Kicks w/ Plate held at lockout.
60 Russian Twists