Most Recent Benchmark was Deadlift Max on Aug 17,2018 (90 days ago)

Wednesday Jan 10,2018

1-10-2018 (3019)


Cardio,Strength: Time-Rx+
1. Warm-up
2 Rounds:
:60 Banded Glute Activation
50 Calorie Row
20 Hip Extensions

2. Strength
Bench Press 4x8@75-80%
10 Ring Rows with Feet Elevated on Box or Bench
(After ever set)

3. Met-Con
For Time:
Row 1000m or bike 2k
100 Wallballs 20/14lbs
Row 1000m or bike 2k


After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses.

4. Extra Work  
3 Rounds:
AMRAP 3 Minutes
Bike 30/18 Calories
Max Rep Ring Dips in remaining time.
Rest 2:00

5. Interval
3 Rounds:
30 Air Squats
10 Hang Power Snatch 135/95lbs
30 Air Squats
10 Hang Power Snatch
30 Air Squats

Rest 3:00

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