Wednesday Nov 2nd 7:30 pm, Author Daniel Kunitz, will join us to share his new book, LIFT, on the history of fitness. Sponsored by Atticus Cafe & Bookstore and Black Hog Brewery. Makes a great holiday gift. Books will be available for sale that evening.
10/28 - Push / Glycolytic
Today's Blog
Coaches Warm Up & Dynamic Movement Prep
Mobility: deltoids, pecs

Dynamic Movement:
DB External Rotation
Mountain Climbers
Bicycle Kicks

Bench Press
Strength / Accessory Work
A.1: Bench Press (4 x 8-10)
Not percentage based, use the 4 sets to build as form and function allow. Grab a spotty for sets 3 & 4
A.2 : Dead Bugs (4 x 8/side)
Push the ball into your knee. Push your knee into the ball.
Three 3:00 AMRAPs, separated by 2:00 of rest. RX+ = 40/30 DBs
WOD.A: Metcon (AMRAP - Rounds and Reps)
*Fitness & [Performance]*
8 Rack [Push Ups]
24 Total Mountain Climbers
8 DB Push Press [30/20]
WOD.B: Metcon (AMRAP - Rounds and Reps)
*Fitness & [Performance]*
8 DB Bench Press [30/20]
24 Total Bicycle Kicks
8 DB Push Press [30/20]
WOD.C: Metcon (AMRAP - Rounds and Reps)
4 Rack Push Ups
8 Total DB Plank Rows
24 Total Russian Twists
8 DB Push Press

4 Renegade Rows [30/20]
24 Total RTs [30/20]
8 DB Push Press [30/20]