Monday, March 19th, 2018

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What to expect this week?
Monday
Strict Press Cycle – Week 2, Fight Gone Bad variation
Tuesday
Regular CF – Two different descending ladders. Short Runs, lunging, body weight gymnastics
Endurance – Two 9 minute AMRAPS with rest between. Short runs, lunging, bodyweight gymnastics
Wednesday
Teams of 3. Biking, light-moderate pulling, moderate squatting and a few burpees
Thursday
Active Recovery Workout. Group stretching, light running, rowing and jumping. Mobility.
Friday
18.5 – Friday Night Fights – Coaches Showdown
Saturday
TBD – Based on 18.5
Sunday
Open Gym and Open workout makeups/redos
______________________________________________________________________________________-

Strict Pressing Cycle – Day 1, Week 2
3 Reps @ 70% of 90% of 1 RM
3 Reps @ 80% of 90% of 1 RM
3+ Reps @ 90% of 90% of 1 RM

Fight Gone Bad Variation
4 Rounds:
10 Wall Balls (20/14#)
10 Sumo DL High Pull
10 Box Jumps (24/20”)
10 Push Press
8/5 Calorie Row
-rest 30s-

*14 Minute Time Cap (includes rest)*

L1 – 75/55#, L2 – 95/65#

Core Down
2 Rounds:
20s Side Star Plank w/ Dumbbell (Each side)
10 V-Ups
20 Bicycles

L2
PDiddy 951
Garza 1012
Heim 1140
Jordan 1153
Carlann 1025
Terra 1026
Brett 1017
McKown 957
Chase 1238
Smitty 1142
Zach 1310
Hamer 1105
Joe M 1028
Annie 1342
KDawg 1145
Kanon 1216
Kapitan 1133
KGilb 1045
Travis 1256
DLay 923
Jewels 926
Jaws 829
Jen R. 1330
Sarah 958
Patrick 1309
Erika 1152

L1
GLord 1155
Andy D 1204
Angie 1224
Sully 1154
Scotty P 1318
Jen D 1148
Adam 1307
Kevin 1225
Nate 1251
Michael 1429
Loveland 1122
Clayton 1443
Stephanie 1352
Chris 1335
Beth 1409
Tracy 1400
Susie 1405
Jen Lay 1110
Brad 1335
Shannon 1437

MOD
Megan alt
Robin alt
Sp K alt
Alena alt
Nicholl 1112
Erin H 1234
Barb 1355
6’9″ 1255
Aimee O 1225
Val 1314
Jared alt
Tom alt
Cory alt
Min alt
Tom alt
Herder alt
Rebecca 1334
Amber 1330
Mike T 1335
Laura T 1342
AMcKown 1251
Ginger 1139
Marty 1240
Kristin C 1309
Rashell 1347
Bre 1044
Kristin 1333
Josh W alt
Christy alt
Christine 1144
Tonya 1300
Matt 1215
Monte 1418
Shawn 1408
Travis 1418
Jeff 1333
Melody 1220
Leslie 1201
Trina 1440

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