September 22nd, 2016


September 22nd, 2016


Guys!! Everyone did great today! Comp, I know that last 10 min EMOM was pretty spicy, but you all handled it well and pushed through! Fitness, you guys have been doing awesome on the mile run we do every Wednesday.

*Comp, this note is for you!*

When you are doing the 400m sprints, this should be an individual assessment of your times. I know we all like to have someone to run with because that makes it more doable. However, I want you to think about it like this; If you run a 1:15 400m and you pair yourself with someone that runs a 1:25 400m, how much faster are you really going to get? The person running the 1:25 will get faster, of course, but the goal here is to have everyone get faster! 🙂

Have fun today, guys!


A1. Strict PU 4 x 3-4 @ 31×2 no rest
A2. RIng Row 4 x 10-12 @ 31×2 no rest
A3. Ring Row Support Hold AMSAP (top position) **Hold longer than last week;)
**There are no changes this week.
Challenge yourself to do just as good as last week or a little better.
200m run
rest 1 min x 5
**Faster each set
rest as needed (before 400’s)
400m run
rest 1:1
x 2
**Goal is same times on both sets


A. PC 2 TNg EMOM for 9 mins- Tough weight- no misses
B1. Bottom of Dip Hold x 5 sec + Press Out and Hold x 5 sec x 4 reps x 4 sets rest 60 sec
B2. Rope Climb (use as little legs as possible) 2/1 x 4 sets rest as needed (males 2, females 1)
5 sets
400m run @ +15 sec of PR for 400m
rest 1:1**Faster than last week
“Cool down”
EMOM 1 shuttle run @ 80%
for 6-8 sets
**The 400’s are not intended for everyone to start together and finish together.
Some of you are pacing off of the slowest person in the group.
Which basically means that the slowest person is getting better and the fastest person is not…..
**No judgement on my end, just an observation