Wednesday October 16

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

In teams of 4:

3 rnds:

500 m Row

35 KB Swings (55/35) 

25 Thrusters (95/65)

REST

One person is at each of the 3 movements, while 1 rests.

After each person is done their reps, they rotate to the next position.  All partners must be done reps before rotating.

Row ---> Swings --->Thrusters ---> Rest

Repeat for 3 rnds

Tuesday October 15 "Squat Snatch 5"

Warm Up

Group Dynamic

Skill

Squat Snatch (5@45,5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Metcon

15-12-9-6-3

SDHP (65/45)

Box Jumps

Burpees

Monday October 14 "FRAN"

LAST CALL FOR BARBELLS FOR BOOBS T-SHIRTS!  

Barbells For Boobs t-shirt (and tanks tops coming soon) orders due by Sunday October 13.  The shirts and tanks are a tri-blend (Polyester, Cotton, Rayon) similar to the Rogue or Hylete shirts many of our athletes wear.   Proceeds to benefit Barbells for Boobs.
T-Shirts $18
Tanks $25
Please email Andrea if interested.
Andrea@TranscendFit.net

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

"FRAN"

21-15-9

Thrusters (95/65)

Pull-ups

“Coupled, the thruster and the pull-up work all major muscle groups, are perfectly complementary in that each contains exactly what the other lacks." ~Greg Glassman

Saturday October 12

Warm Up

Group Dynamic

Skill

Clean Progression

Metcon

With a Partner

AMRAP 25

5 Pull-ups

10 Push-ups

15 Squats

Partner 1 performs movements while Partner 2 runs 200 meters.  After the run P2 picks up where P1 left off and then begins run

Friday October 11 "Push Press 5+"

Barbells For Boobs t-shirt (and tanks tops coming soon) orders due by Sunday October 13.  The shirts and tanks are a tri-blend (Polyester, Cotton, Rayon) similar to the Rogue or Hylete shirts many of our athletes wear.   Proceeds to benefit Barbells for Boobs.
T-Shirts $18
Tanks $25
Please email Andrea if interested.
Andrea@TranscendFit.net

Warm Up

Group Dynamic

Skill

Push Press (5@45,5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Strict Ring Dips (5,5,5,5,5+)

*add weight, if necessary

Metcon

6 rnds:

6 Power Snatch

6 Alternating Pistols

Rx - 135/95

A - 115/85

B - 95/65

C - 65/45

Thursday October 10

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

3 rnds:

5 HSPU

10 Power Clean (135/95)

15 Burpees

20 KB Swings (55/35)

25 Wallballs

Wednesday October 9 "Front Squat 5"

Warm Up

Group Dynamic

Skill

Front Squat (5@45,5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Strict Pull-ups (5,5,5,5,5+)

*add weight, if necessary

Metcon

3 rnds:

50 ft Front Rack Lunge (135/95)

10 Push-ups

50 ft Front Rack Lunge (135/95)

10 Burpees