11.20.20 Bright Spots Friday!!

If you haven’t requested to join the private Facebook group go do it now!! Here’s the link.

Time to end the week with some positivity! What are you celebrating this week?! What did you do right or for the first time?! It can be gym related or not! But please share with us so we can celebrate your successes! For those of you who aren’t on Facebook there’s a spot on the chalkboard wall in the entry way for your Bright Spots!! Please share on there too! Can’t wait to hear everyone’s Bright Spots this week!


A. Strength


Back Squat @ 32X1 Tempo

3,3,2,2

*build from last week’s loads


B. Conditioning


“Lindskog”


3 Rounds for Time


500 meter Run (.31 mile on TF)

20 Box Jumps 24″/20″

20 Pull-Ups

5 Handstand Push-Ups

*coaches challenge 5 rounds

*for the extra 100m on the run, run out to the entrance of the storage units and then back, or someone can measure it with mapmyrun or other distance tracking apps

0 views0 comments

Recent Posts

See All

1.26.21

WARM-UP 3 ROUNDS FOR QUALITY 10 PVC Passes 8 Broad Jumps (land in solid 1/4 squat) or Squat Jumps 6 Plate to OH 4 Burpees 2 Perfect Push-Ups STRENGTH ON A 12:00 RUNNING CLOCK... Build to a 2RM Push Pr

1.25.21

A. Warm-Up 3-4 rounds (5 MINUTE CAP) 8 Clean Deadlifts (empty bar) 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster B. Strength ON A 12:00 RUNNING CLOCK Build to a 2RM Power Clean *sco

1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest