8-19-14 More Fall Challenge Info

Let’s see some quality squats team!!

16 min AMRAP 30 Burpees to start and 30 Burpees at 8 min AMRAP 4 Front Squats (95#/65#) 7 Box Jump (24″/20″) Your score is the total number of Front Squats completed


With the Fall Challenge beginning on Monday the 18th, we have everything sorted through and the teams of two created. There is still time to join, please just let us know so we can get you the food log and teammate assigned. If you don’t know who is on your team, get in touch with Paul, Stacey or Ashton and we will let you know. We have also made the food and exercise logs available as well. If you don’t have access to this yet, then please txt Paul or Ashton and we will get you added to your sheet with your teammate. Only the coaches and your teammate can see this info, so help hold your teammates accountable.

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A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.


A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds


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