9.3 - 9.9

CONSISTENCY leads to E X C L U S I V I T Y.

Our doors are open and the workouts are "infinitely scalable."

Our community is welcoming and our coaches are always looking to help.  

YET ... there's always the work.

That's "The THING."  If you just ask any one of our members - they know - the hard work they do or don't put in, on a CONSISTENT basis, leads to a result.

Hard Work is the thing that becomes the separator ... 

B E  C O N I S T E N T ... At all costs, be consistent.  

Keep Showing Up... that's all.  The UNBTN atmosphere handles the rest.

Weekly Challenge - This week , Train ONE MORE DAY than you did LAST Week!

Quote of the Week - "Every battle is won before it is fought" - Sun Tzu , The Art of War

What you’ve completed so far this season: 2018 Open Prep; 2018 CrossFit Open, First Post-Open Strength Cycle

Where you are right now: Functional Hypertrophy Cycle

 

Monday Labor Day
Partner Hotshots 19
With a partner
6 Rounds for time of:
30 Squats Synchro
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run

Tuesday
Front Squat (Program Week 1) 3x10
For Time: (CAP: 18min.)
15-12-9-6-3
Thrusters (95/65)
*15 TTB after each set

Wednesday
5min. to finish... (0-5min.)
21-15-9
Deadlifts 225/155
Lateral Burpees
5min. to finish... (7-12min.)
15-12-9
Deadlifts 255/170
Lateral Burpees
5min. to finish... (14-19min.)
12-9-6
Deadlifts 275/180
Lateral Burpees
5min. to finish... (21-26min.)
9-6-3
Deadlifts 315/200
Lateral Burpees
2min. rest between each section. If you finish early you get extra rest. The start times are on the side of
each WOD.

Thursday
Split Jerk (5-3-3-2-2-2)
(put this in the description on wodify)
*Build up to a 2RM
*Recover with your front foot first, then your back foot.
*Butt and core tight as you dip

*Back knee bent
*get UNDER the bar
Metcon (Time)
For Time:
1000m Row
100 Push Press 75/55
10 Bar Muscle Ups
Accessory Work
Pick 1:
1.) Double KB Farmer Carry for 400m
2.) Single KB Farmer Carry for 800m
3.) Partner Planks with a 45/25lb plate. (1min. on x 1min. off x 4 Rounds)
4.) Partner Barbell Bicep Curls (you do 10, I do 10 x 10 Rounds... 3 sec negative)

Friday
Back Rack Lunges
5x4 Build off last weeks lunges
Supersetted 5x12 RDL (just like last week)
(Speed is the goal!)
7 Rounds For Time: (CAP: 20min.)
400m (200m intervals)
29 Back Squats 135/95 (off the ground)
*Optional Extra Credit*
2 Rounds:
100 Double Unders
100 Russian Twists with 5lb plate (yes only a 5lb plate)

Saturday
3 Rounds for time of:
40 Cal Row
40 Jerks 115/75
3 Rounds for time of:
40 Hang Cleans 115/75
40 TTB
3 Rounds for time of:
40 SDHP's 115/75
200m Farmers Carry Relay (100m Switch)

*NO REST between sections. You have 35min.

Sunday
Metcon
EMOM x 18min.
Min. 1) 20 Wall Balls 20/14
Min. 2) 15 Bench Press 135/75
Min. 3) 15 Box Jumps Over 24/20
Accessory Work:
DB Bent Over Rows 3x15