Tuesday September 20

September 19th, 2016

Strength / Skillwork

Bench Press
4×5, 3×1
50-60-70-80% @5 reps
90-100% PR
DO NOT try to PR if you have not been benching regularly. Use of safety catches is mandatory!


One Dumbbell Chipper, For Time
(Use the DB on everything)
1 Lap Run 200m
10 Push-ups w/ DB right
20 Thrusters left
30 Ground to Overhead right
20 Overhead Squat left
10 Push-ups w/DB left
20 Thrusters right
30 Ground to Overhead left
20 Overhead Squat right
10 Pull-ups w/ DB between ankles
1 Lap Run 200m

Competitor: 45/30#
Athlete: 30/20#
Fit: 20/15#
Do NOT drop DBs!

Pre-Order our 5 Year Anniversary Shirts!

Order them here. Pre-orders end this Wednesday, September 21 at midnight. Don’t miss out! Junior sizes available as well!

ftx5_gear3_grande ftx5_gear4_grande ftx5_gear5_grande ftx5_gear6_grande ftx5_gear7_grande ftx5_gear8_grande ftx5_gear9_grande ftx5_gear10_grande ftx5_gear14_grande