Honesty is the Best Policy


Honesty is the Best Policy

Don’t lie on your reps.  Please for the love of God don’t lie on your reps there is literally no reason for it.  On any day to day training session each of us changes and modifies the listed program to fit what we need it to based on our own goals and our own limitations whatever they may be so shaving a few reps here and there to finish a few rungs up on the leaderboard is completely meaningless.

The program is designed with specific stimulus in mind and altering the reps and weight to finish faster than other athletes may not be the way that it needs to go for you today.  If you have questions about appropriate options to scale volume, load, or movement ask a coach and they will direct you down the appropriate path.  That is what they are there for trust your coach and trust the program.



Plank Series (No Measure)

:15 Front Plank

:15 Superman

:15 Right Arm Plank

:15 Left Arm Plank


Banded Shoulder Distraction (No Measure)

Banded Shoulder Distraction 2 mins each arm.

Movement Prep

Kettlebell arm bar warm up (No Measure)

2 rounds

:30 kettlebell arm bar right arm

:30 overhead situp right arm

:30 kettlebell arm bar left arm

:30 overhead situp left arm


Bench Press (2-2-2-2-2-2-2)

Straight Weight


Metcon (Time)

21-15-9 Reps for time

Thrusters 115/85

Toes to Bar
Complete 30 double unders between each round

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