September 8th, 2016


September 8th, 2016


DGA fam! WOW. I know a lot of you beat your mile times from last week, you should be extremely proud of yourselves! As I am crazy proud. It is great to see you guys come in each day and push just a little harder than you did the day before. Keep it up, guys!

*Comp. I will be at the fire station today, so be sure to talk to Stanley & Eric*

Watch this before you come in today, and be ready to #Grind!


A1. Strict PU 4 x 4-5 @ 31×2 no rest
A2. RIng Row 4 x 8-10 @ 31×1 no rest
A3. Ring Row Support Hold AMSAP (top position)
200m run
rest 1 min x 4
**Faster each set
rest as needed
400m run
rest 1:1
x 2
**Goal is same times on both sets


A. 1 Mile run for time
4 sets w/ minimal rest
10 fat bar bicep curls
10 Tricep Extensions w/ fat bar or BB
10 SA Alt’ing Hammer Curls w/ DB’s
10 DB BP
***all reps are slow and controlled, slow eccentrics, fast concentrics
Get with Ashley or Eric on specific work
Mobility(see Stanley or Ashley on specific mobility)