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

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A. Strength EMOM X 10 minutes Min 1: 10 Cal Row Damper @ 10 Min 2: 5-10 Strict Pull-Ups or 8/arm Single Arm DB Row B. Conditioning 20 minute AMRAP W/ Partner 10 Deadlift 135#/95# 10 Pull-Ups 20 Wall B