9.17 - 9.23

G E T W H A T Y O U G I V E

We can be heard saying things like, “having a tough day? …just get in the door… lacking motivation? No worries , just get your butt in the UNBTN doorway and the atmosphere will handle the rest.” We believe this because we have seen it happen. We believe it because it has worked for us.

That’s great except we can’t ALWAYS MAKE A WITHDRAWAL.

We’ve got to make some deposits as well.

There have to be times where we get in the UNBTN door and WE BRING THE ATMOSPHERE TO A BETTER PLACE…FOR THE BENEFIT OF THOSE AROUND US

This finds its way into the gym in ways big and small… Help a new member find their way around. Tell your gym buddy you’ll try and go unbroken on the wall balls if they do too. It shows up as a willingness to laugh during the toughest workout that week and high five a coach as you walk on rubber legs toward your car grinning from ear to ear as you begin your day.

Make UNBTN a product of your energy and let yourself be a product of the collective energy of the entire UNBTN community.

Quote of the Week: “For the strength of the Pack is the Wolf, and the strength of the Wolf is the Pack.”


Rudyard Kipling,The Jungle Book

Weekly Challenge - The very next time you come to the gym, do something to CONTRIBUTE to the atmosphere in UNBTN.

Monday


Each WOD has a 10min. Time CAP. Split the groups up in any order. (2min. rest between sections)


3 Rounds:

15 OHS 95/65 

400m Run


3 Rounds:

20 Pull-Ups

20 Bench Press 135/75 


1 Round:

50 Burpee Box Jumps


Add all of your times together for the score. Ex.) 7:45+7:15+8:00= 23min.


Tuesday


FRONT SQUAT

week 3 3x10 increase


Metcon

20 on 10 off x 8 rounds. Stay at each station for the entire 4min. Then switch. No REST between movements.


Tabata Hang Power Clean

Tabata Front Squat

Tabata Shoulder To Overhead

Tabata Deadlift


(95/65 is RX Today so get ya reps in!)




Wednesday


Power SNATCH 

15min. Running clock...

5 Reps at 40%

5 Reps at 50%

3 Reps at 60%

3 Reps at 70%

2 Reps at 75%

Max Singles at 80% in remaining time.


*BE AN ATHLETE TODAY MOVE SOME WEIGHT*

*Once the clock starts, you just start moving through at your own pace. Keep your form solid, and lets share bars.

Once you get to that heavy single take your time. We are looking for quality reps with heavier weights. Use last weeks heavy single for percentages. 


Metcon


2min. AMRAP:

12/9 Cal Assault Bike Sprint

8 DB Snatch (50/35)

Max Burpees in remaining time


Rest 1min. x 5 Rounds


*Score is Burpees only


Thursday


5x5 Strict Press

After each *WORKING SET* 20 Russian Twist w/ Med Ball


15 Minute AMRAP


50 Double Unders

12 DB Power Cleans

20/15 Cal Row

100m Farmers Carry



Friday


Every 3:00 for 5 Rounds


5 Back Rack Lunges ea/ Leg

10 RDL 


(Use 60% of the 10Rep Last week)


EMOM 20 

Min 1) 200m Run

Min 2) 10 Strict Chin Up

Min 3) 20 Weighted Sit ups

Min 4) :45 sec Double KB Front Rack Hold



Saturday PARTNER


"A Chipper" Teams of 2:


65 Cal Row

65 HSPU/ Hand Release

65 Deadlifts 185/125

65 Toes-To-Bar

65 Box Jump Overs 30/24

65 Pull-Ups

65 Deadlifts 185/125

65 HSPU/ HRPU

65 Cal Row


Time cap: 35 minutes

(If you know just by looking at this, that you're not going to finish, then cut the reps to 50)


Sunday


Every 6min. x 5 rounds:

15/12 Cal Bike

15/12 Cal Row

200m Run

10 Hand release Push-ups

10 SDHP's 95/65


Try to finish each round as fast as possible and rest the remainder of the time.