2022-08-15

Monday will be Stang’s last day before he, Ale and the kids move to Minneola. Chris was our first ever coach and he will definitely be missed but we wish him all the best in his new endeavors. Please come out Monday night and say goodbye with us to a great coach and all-around great guy.

Mon

Stang Special

Tues

For Time/Quality (Progress either by faster time or heavier than last week)
8-7-6-5-4-3-2-1
DB Press/Bentover Rows

Superset X 2 Sets
DB Curl X 15 Reps
DB Tricep Ext X 15 Reps

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4 Rounds
12 TTB
12 Push Ups
6 Cal Bik Sprint (HARD)
Rest 2 Minute Between Round
*Slowest Round is your Score\

Wed

Pause Back Squat/ Increase weight each set
9-7-5-3-3

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1 Mile Run
12–9–6
Bar Muscle up OR C2B OR Pull Up
Squat Snatches (95/65 max)

Thur

4 Sets (Goal is to increase reps from last week)
Go until 2 Reps from Failure / No Rest Between Movements
Alternate Between Bench Press and Strict Pull Up

Rest 2-3 between sets

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EMOM 3 for 15 Minutes
50 DU + 5 Clean and Jerk

Fri

Warm up to a tough set of the complex (add weight from last week)
3 Power Cleans
3 Hang Squat Cleans
3 Front Squats
3 Front Rack Lunges (per leg)

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Open 22.2
1-10 and then 9-1
Deadlift/Bar Facing Burpees
Time Cap 10 Minutes
*Scale accordingly!