Yes – we still do isolation exercises…. but only after the primary work is done. Plus we couple it with some form of functional movement… in this case it was ring push-ups after everything else!

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Instead of doing regular Fran, we set it up this way…
Thrusters & Pull-ups

•    45 total reps broken down anyway you want.
•    Once you transition to the second exercise, you have to do equal reps as the first exercise and then go for a lap (downstairs, outdoors then back upstairs).
•    Repeat until all 45 are done!

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Jennie working on her push-ups

Come on Ranger – 3.5 weeks to go!

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A quick note for everyone…
Both Satudays – 11/4 & 11/11, will be at the rec center.

See you in the gym!

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It turned out to be a gorgeous day – unfortunately it was too late to make yet another change of location so we stayed with the rec center. Today, Shad devised a painfully good metcon workout.

21-15-9
DB Cleans
Burpees
Depth jumps
2 revolutions of suicide runs per round (yep, full court each time)

Getting ready

Starting with cleans

Yeaa burpees!

Always with a smile… next week, we start adding weight!

End result of the workout…

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GHD Sit ups
Clean & squat
GHD back extensions
Push jerk
50 reps per exercise…. you can break it up but must complete each exercise before mving to the next one!

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5 Rounds
Pull-ups x 5
Dips x 10
Front Squats x 15
Jump Rope x 30 revolutions

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We are tentatively planning on having our Suffer on Saturday at the parking lot area of the old Sam’s Club. HOWEVER… it is calling for rain that morning. I will send out a quick email tomorrow night giving a final course of action.

If we do have to change locations, it will be in the basketball court of the rec center!

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Same workout as the morning crew – only indoors…