10/11/2019-OPEN WORKOUT 20.1

* Join is for our Friday Night Lights Open Series.  Teams will be announced by the end of the weekend and the color for tomorrow is black! Wear black, be festive! Stay tuned for updates on scoring and team format.  See you tomorrow! METCON 10 rounds for time of: 8...

10/10/2019-THURSDAY WORKOUT

STRENGTH 4 Rounds 400m Run 15 Burpees 500m Row METCON 50 Bench (135/95) 50 Pullups 40 Ring Dips 40 Double Db Row 30 Pushups 30 Ring...

10/9/2019-WEDNESDAY WORKOUT

STRENGTH EMOM X 12 1 = Strict Press X 3 Ahap All 6 Sets 2 = V-ups X 15-20 METCON 2 Rounds EMOM X 4 Dl X 10 (225/155) Emom X 5 Cal Ab X 11-15 Emom X 6 T2b X 8-12

10/8/2019-TUESDAY WORKOUT

EMOM X 12 All At 72% 1 = 3 Front Squats 2 = 6 Back Squats AMRAP 15 45 Cal Row 50 Wallballs 60 Oh Walking Lunge Steps (75/55) 70...

10/7/2019-MONDAY WORKOUT

STRENGTH Build To A 1rm Strict Pronated Pullup right After Last Max max Rep Set Supine Chinups rest 1 Min max Chin Over Bar Hold Supine Hold METCON 16-1 Burpees Russian KB Swings (70/53)