Gentlemen’s paintball, Saturday September 16th at 1:30pm
Beer mile, Sunday September 17th at 1200pm
Conditioning
10min EMOM alt min
5 strict toes to bars
10 barbell good mornings (pick a weight that allows you to do 5 sets of 10 and is challenging)
Note: Back extension on the GHD is a good alternative, both target the same muscle group. If you go with the back extension, maybe consider grabbing a weight to add more resistance
METCON
For time:
400m walking lunges
then
60 chest to bar pull ups
Note: If you have a weight vest, wear it. Score is time for the lunges, time for the chest to bar and time total. For example: Lunges 10:00, Chest to bar 3:00, total time 13:00
Coach’s note: We’re doing a bit more monostructural work this week. Meaning that we’re targeting longer sets with on single movements. Those are great to build capacity and muscle endurance
