October, 25th 2016


October, 25th 2016


Great job tonight everyone! We will be working on some complexes for the strength today. Remember to keep your core as tight as possible when doing your Push Presses and Push Jerks. We do not want to see people with an arched back trying to go heavier in weight.

Also, the ‘Sweat Session’ is NOT optional today! 🙂 For everyone in Fitness!

And for Competition, please see the note about about us approaching the 2017 Open. We will be seeing some bigger sets when it comes to Double Unders, so get ready!!



PC + 5 Push Press + 5 Thrusters rest 2 min x 4 sets
4 sets
RDL @ 3010 x 8 reps
Z Press @ 3010 x 8 reps (please use DB’s)
NonOptional Sweat Session
EMOM for 12 min
1 min- 35 sec max distance shuttle run
2 min- 7/9 cals AB
3 min-20 sec chin over bar hold
**depeding on class size, some people may need to start at different exercises.


A. 1 PC + 1 Push Jerk x 2 EMOM for 12 mins @ 78% of 1RM
3 sets
14 Double KB OH WL (7 per leg) “HTLW”
12 Back Extensions with twist at top( 6 per side) you may add weight
For time
30 cal row
100 DU
30 cal row
**We have 4 months before the 2017 Open. We will start doing workouts that will have “big” chunks of DU’s almost every week. Please dont wait until we get to Jan to start working on your weaknesses. If you need help priortizing your weaknesses or how to attack them please let one of the coaches know.