Today is the last day I, Ben, will be around until next Wednesday when we get back from Miami. If you need something let me know. Otherwise see you in a week.

It’s on you guys to make sure your at the gym at least three days a week. Schedule it ahead of time and remember the sacrifice will be worth it.

Warm up

1 mile run+2 mile assault bike+1 mile run(this may be better with a partner)


A)btk hang power clean+btk hang squat clean 

1-1-1-1-1-1-1-1-1(just find a 1 rm. no starfishing)

B) 3 rope climbs+30 box jumps+30 kbs 53/35+100 dubs then 2-20-20-100, 1-10-10-100

C) class. This is actually the metcon with the highest priority. If you are in a crunch for time do warm up, A, and C. 

Tuesday, January 12th, 2016 at 8:05 am / Competitive