26 November 2018

MONDAY 181126

Shoulder Press, 3,3,3,3,3 Repetitions (Tempo Training – See Note Below)

Rest as needed then,

Three Individually Timed Sprint Rounds:

Assault Bike, 21 Calories (men) 18 Calories (women)
Wallball Shots, 15 Repetitions (20lb. / 14lb)
Chest to Bar Pull-up, 9 Repetitions

Note: The Tempo today is a 5 second descent. We will record the most weight lifted for 3 repetitions. These are STRICT rep’s – no use of the hip or leg! On the metabolic session, rest as needed between rounds. This is a super challenging session that was “battle tested” by the Saturday crew!

IMG 4986


Week At A Glance


  • Bag Class (5:15PM – 6PM at HQ – Special Circuit Training!)
  • Warrior Yoga (6:15PM – 7PM at Krav Maga / Pleasure Point Yoga Building II)

Wednesday: Bag Class (5:15PM at HQ)

Thursday – No Bag or Yoga – Coach teaching at 2018 Unbeatable Mind Retreat

Friday – CrossFit Strength and Olympic Lifting Class



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