Thursday, November 21st

Main – WOD

6 sets of 10 second holds:

Bottom of ring dip
Top of the ring dip

You may use a band for assistance. Alternate between up and down sets. 2 heats will be used to allow for a short break between sets.

For Time Using A Single Kettlebell:

200m Farmer Carry, then…

10/9/8/7/6/5/4/3/2/1
1 Arm KB Snatch
Walking Lunges in Front Rack Position
Rx =
53/35 (Or similar weight using DB)
Front Rack Lunges

Rx+ =
Overhead Walking Lunges with KB

Time Cap = 15:00

11-27-2023 3:21 pm

I’ve listened to a few thousand people bullsh*t me about their “goals.” (more on that tomorrow) Me: Why do you want to do this program?

11-20-2023 10:00 pm

Successful people suck. Because they, too, are terrible at way more stuff than they are good at. I can’t tell you where the extra paper

11-15-2023 4:33 pm

If you looked back on this post a month from now, would you be glad you took it to heart? OR would you once again

Talk with a coach about your goals. Get the plan to achieve them.

Book a Free Intro at our gym to learn more about how joining our community can help you reach your health and fitness goals.