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Thursday, 10/8

Cash Out: 3×15 GHD Sit ups   Basic Three sets of: Front Squat x 6 reps @ 31X1 Rest 60 seconds Supine Ring Rows x 10-12

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Wednesday, 10/7

Cash in: run 800m Cash out…partner leg toss 3×30   Basic Four sets of: Dumbbell or Barbell Push Press x 6-8 reps Rest 45 seconds

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Tuesday 10/06

Cash in: 2x400m with 30 sec rest Cash out: 5×10 Toes to bar   Basic & Performance Clean! 5 sets Clean 1.1.1…10 sec between cleans, climb weight,

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Monday, 10/5

Cash in: 4×200 get faster! 30 sec rest. Cash out: 4×10 floor wipers (each side) Basic Every minute, on the minute, for 20 minutes (4 sets of

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Saturday, 10/03

Basic & Performance In Teams of 2 complete one task then the other partner completes the same task 20 minute AMRAP: 6 Deadlifts, 225/155 (can

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Friday, 10/02

Cash Out: – 3×20 banded crunches Basic & Performance CLEAN & JERK! Emomx15 #1 2 hang clean + 1 jerk #2 2 clean + 1

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Thursday 10/1

Cash Out: Front leaning Ring holds 3x 30-45sec Basic & Performance Five sets of: Against a 3 minute running clock, complete as many rounds and

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Wednesday, 9/30

Cash in: row 750m/airdyne 1 mile/run 800 Cash out…2×25 russian twists   Basic Four sets of: Good Mornings x 8-10 reps @ 3011 Rest 45

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Tuesday 9/29

Cash in:  4x200m with 30 sec rest Cash out:  3×10 deck squats (hold plate or KB)   Basic & Performance JERK! Emomx10 – Push press

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Monday, 9/28

Cash in: 2×400 get faster! 30 sec rest. Cash out: 4×10 crusher press situps   Basics: Three sets of: Dumbbell or Barbell Push Press x

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