Rest Day

Sunday, November 1, 2020

Happy Birthday Dan N!

Pictured above: Dan N in his handstand shirt. Did you know he coordinates his witty t-shirts with the workouts?

WORKOUT OF THE DAY

THIS WEEK-AT-A-GLANCE

MONDAY

1. STRICT GYMNASTICS
3 Rounds:

AMRAP 2 Minutes
20/15 Cal row or 15/12 bike
ME SHSPU in time remaining

directly into..

AMRAP 2 Minutes
50 DU
ME strict pull ups in time remaining

2. FIGHT NIGHT (like FGB)
20’ AMRAP
20 Thrusters
20 Hang power snatches
20 Box jumps
20 OHS
20/15 cal row or 15/12 bike

BB: 75/55 (60+ 65/45)

TUESDAY

1. BACK SQUAT
10-8-6-4-2
10x @ 65% of 1RM BS
8x @ 72%
6x @ 78%
4x @ 83%
2x @ 88%

2. FINISH LINE
For time:
21-15-9
Power clean 135/95
Bar facing burpees
Directly into…
800m run

Cap: 15 minutes

WEDNESDAY

1. GYMNASTICS STAMINA
3-4 Rounds for quality:
250m row (or 15/12 cal bike)
25’ Handstand walk
3-5 BMU
25’ Handstand walk

2. PAUL BUNYON
AMRAP 15 Minutes
60 DU
20/15 Calorie bike (or 28/21 cal row)
9 DL 275/185

THURSDAY

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programing from here on out.

OPEN GYM OR…

OPTION 1: CHAD PRACTICE (11/11)
3 Rounds:
500m row
75x Box step ups (20/16) with 45/35 BB on back
(=250X Steps ups…working to 1000 individual or 500/team)
**Only 75x if you did last week’s 5 rounds of 50x. If not, 5 rounds of 35-50 step ups depending on your level.

OPTION 2: 5 Rounds
1 Minute bike
1 Minute reverse lunges
1 Minute row
1 Minute KBS 53/35
1 Minute rest

OPTION 3: MISSING ELEMENTS FROM THIS WEEK
30’ AMRAP
50 DU
40 WB
30 T2B
20 Burpee
10 KBS 70/53

OPTIONAL CASH OUT/TIME PERMITTING
1-2 Rounds:
21 Glute bridge with empty BB or DB – slow and controlled – full hip ext at top
15 T2B
9 Situps with DB at chest

FRIDAY

1. STRICT GYMNASTICS
For quality:
20 mins to work through:
10-9-8-7-6-5-4-3-2-1
Strict pull ups
Strict HSPU

2. JUMPIN JUMPIN
For time:
60/40 cal row
30/20 cal A-bike
20x PC & J 155/105

NEWS AND UPDATES

THE NEXT BRING A FRIEND WOD IS NOVEMBER 21!