Monday 10.09.2017

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Congratulations Coach Ashley on your First Place finish in class this weekend! 166 kilo total!

– Our October On-Ramp class will begin Thursday October 12th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:15 x Handstand Hold
5 x Deadlift
5 x Power Clean
5 x Front Squat
III. Mobility


Impact/Focus: Pause Front Squat Triples
Warm up as needed (3 sets x 3 reps) before completing the following workload for Front Squat.

Front Squat 3-3-3-3-3 (:03 Pause)

Post loads to comments.

Complete AMRAP in 3:00 of
4 x Handstand Push-ups
6 x Power Cleans (135/95lbs)
Rest 1 minute.

Complete two more efforts for a total of three x 3:00 AMRAPs.

Notes: Begin each subsequent 3 minute AMRAP (as many rounds/reps as possible) where the previous one arrested. There is one cumulative score in rounds + reps for today’s training.

Post total rounds/reps completed to comments.

Samy Daghir

4 thoughts on “Monday 10.09.2017”

  1. Pause Front Squats: 115×3 (possibly 110…will double check the board tomorrow ?)

    Dominos: 3+11
    25# DB push presses and a few attempts at handstand negatives.


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