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Mon, 10/18- Take off

Hope yall had a great weekend and are recovering well from Palumbo!

Here's what the week will look like:

Monday- Strength, 3RM Chin-up Test/Chin-up Progression

Tuesday- Cardio, 1/4 Mile Run Test

Wednesday- Strength, Max Distance Farmer's Carry

Thursday- Mobility Class, Squat + Hamstring Focus

Friday- Strength, 5RM Back Squat Test

Saturday- Cardio Class

And Monday's workout:

Group Fitness:


1) Bench Press- 4x6

2) Chin-up- Build to a 3RM, or 3x3-5

Dips 3x8

3) Metcon-

12 Min EMOTM:

2 min Tread

2 min AMRAP

6ea Plate Offset Push-ups

10 Squat Jumps

12ea Russian Twists



One Arm Farmer's Carry- 3x 1.5 Lap ea

Pallof Press w/ 3s Pause- 3x 10ea

Strength Circuit-

Push-ups x12

Goblet Squats x12

Split Squat x10ea

Tread x 2 minutes

Yours in Food + Fitness,


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