Tuesday, October 6

Oct 5

announcements

All, I need to leave town earlier than I thought to support a family medical issue.
I don't have a coach for Wed or Thurs at 7/730am. I’m very sorry, but I will need to cancel those.
Friday is still on. Gym code is 2727# if you need it to get in for an open gym workout. Apologies for the inconvenience.
Congrats to the September Committed Club! 40 members this month. We just smashed our previous gym PR of 34. Amazing. You’re doing the hardest thing: showing up. Again and again. No matter the excuses or obstacles. Very proud of our crew and coaches!
Last week, we were only 4 check-ins off of our best attendance week yet. So close! Another awesome achievement, y’all.

For time:
1,600-m run
100 GHD (or medball) sit-ups
100 DB Good Mornings
1,600-m run
– Partition the sit-ups and back extensions any way.

Score: Total time

For time:
1,200-m run
75 Medball or abmat sit-ups
75 DB Good Mornings
1,200-m run
– Partition the sit-ups and back extensions any way.

Score: Total time

For time:
800-m run
50 AbMat sit-ups
50 PVC/DB/Bodyweight good mornings
800-m run
– Partition the sit-ups and good mornings any way.

Score: Total time

25:00-35:00; faster for advanced athletes.
First run effort in 7:00-9:00 and second run effort in 8:00-10:00.
Keep the first run fast but not all-out, and push the last run as hard as you can after the trunk work.
Do sets of 10 or more on the trunk work, with no more than :30 rest between sets.

Rest, stretch, recover.

Ben Williamson