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Remembrance Day


Lets spend some time today with friends and family to remember those who give of themselves to keep us safe.


Workout of the Day

Context: Competition

Mobility: Hip

Skill Practice Warm Up: Coach Choice, fun game

Strength: 6×2 Front Box Squat – 5 of 15, same weight across, approximately 45-55% of max Front Squat

Super Set: 6×4 weighted strict pull up – or progression, “across,” scale to the same challenge

Metabolic Conditioning: “Rose Petals“

For time – 5 rounds

10 dumbbell hang power cleans -two hand-
15 butterfly sit-ups
15 box jumps

Performance: 35/55lbs, 20/24″
Athletic: 25/35lbs, 18/20″
Health: 15/20lbs,12/18″
Scale as needed

Scaling Guide: 7 – 11 minutes, about 1:45 per round.

Scale Up: 15 GHD sit ups

Optional ‘Cash Out’: 12 toes to bar, 200m run, 3 rounds

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