Workout Of The Day 1 November 2017

First event at FSB...1200m Run.

Workout Of The Day 1 November 2017

Starting today, for the month of November only, we will institute a no dropping the barbell policy. (Exception is only during the Oly class).  Of the many reasons; you’ll improve your grip strength, get to practice more hook grip, increase back strength, improve proper scaling, quieter, safer…etc.  We will adjust in December as we get heavier in our Oly cycle.

November…No dropping weights…5 burpees on the spot penalty.



10 Burpees

10 DB Box Step ups

10 DB Seated Press

10 Deficit Push ups (Hands on DB’s)

10 Renegade Rows

RX = 25/15

*20”Box for everyone

*Sit on Box for seated press


Accessory work

3 x Max GHD sit ups


Crossover Symmetry Recovery

  • Ernest H Bautista
    Posted at 20:05h, 31 October Reply

    Henry don’t drop no weights . . . .neither does Ernest:). hahaha

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