12.4.20 Bright Spots Friday!

Bright Spots Friday!! What are you celebrating this week?! I encourage EVERYONE to share on our Facebook group or chalkwall!! Can’t wait to hear everyone’s Bright Spots!

We have a poster for Missy at the gym. She starts treatment on Monday so if you want to send her words of encouragement please sign the poster, there’s also an envelope if people want to donate cash or visa/gas gift cards!

A. Strength

Bench Press

5 sets of 3 reps

B. Conditioning


5 rounds for time of:

7 Pull-Ups

14 Kettlebell Swings 53#/35#

21 Wall Balls 20#/14#

*coaches challenge C2B & 70#/53# KB

Recent Posts

See All


A. Strength 3 sets of the following superset 6 Deadlift (heavier than last week) 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings or Nordic Hamstring Curl with 5 second eccentric B. Conditioni


A. Strength 3 sets of the following superset 8 Wide Grip Bench Press 12 Wide Grip Body Row B. Conditioning 300m Row 30 Bar Dips or 60 Bench Dips 30 Top Down Gorilla Rows 35/26lbs 300m Row 40 Toes to B


A. Strength 3 sets of the following superset 8/leg Knee Over Toe Split Squat (Challenge: Back Rack or Suitcase KOT Split Squat) 4-8 Strict Pull-Ups (Challenge: Weighted Pull-Ups) B. Conditioning 3 Rou