Coach Blake

Strength:
Bench Press 3-3-3+ (80%, 85%, 90%)

3 Rounds:
10 Bent Over Rows
10 Weighted Pushups

Metcon:
10x200m MB Run w/ Partner

Barbell Club 9am
Open Gym 10am – 12pm

Endurance
**Please be on time – we’re out the door at 8am**

Partner WOD 9am and 10am
For Time:
5K Row
100 Box Jumps (24″/20″)
100 KB Swings (53#/35#)

Nutrition Challenge Day 5!

Strength:
Deadlift 5-5-5 (75%-80%-85%)

Metcon:
For Time
50 Back Squats (95#/65#)
20 Burpees
40 Front Squats
20 Burpees
30 Overhead Squats
20 Burpees

Nutrition Challenge Day 4!

Opener:
Mobility
Lower Body Activation

Headliner:
10 Rounds
50′ Sled Push (AHAP)
100m Sprint

Nutrition Challenge Day 3!

Gymnastics:
5 Rounds (not for time)
7 Strict T2B
10 Hip Extensions

Metcon:
“Randy”
75 Snatches (75#/55#)

Nutrition Challenge Day 2!

Opener:
Squat Therapy 3×10

Nutrition Challenge Benchmark:
Run 1 Mile
-rest 5 minutes
Row 2K

Day 1 of the Nutrition Challenge!

Strength:
Bench Press 5-5-5 (75%, 80%, 85%)
Weighted Chin Ups 3×10

Metcon:
10 RFT
7 Wall Balls (20#/14#)
7 Pullups

Barbell Club 10am
Open Gym 11am-1pm

Nutrition Challenge begins tomorrow! Get signed up and ask a coach to take your before pics.

Partner Chipper, For Time:
200 Double Unders
800m Run
175 Double Unders
600m Run
150 Double Unders
400m Farmers Carry (AHAP)
100′ HS Walk (scaled – 3min HS Hold)