Couple of things for this week.

1) This week will be a de-load week. The sets, reps and weight percentages will be relatively low (conditioning will be toned down a bit, and should not be done at 100% effort). Use this week to recover, especially if you have been hitting it hard the past couple of months. If you choose to take the entire week off and completely rest, you will not miss anything in regards to our current strength training cycle (which we are half through and will conclude with a max week in November).

2) 3rd Annual “Fight Gone Bad” Fundraiser, will be this Saturday at 10am. Location(s) will be announced no latter then Thursday and heat times will be posted at 10am on Friday. There will be a sign-up sheet at the gym Monday-Wednsday. Read over the workout and indicate weather you will do the workout Rx’d or Scaled. We will have a donation jar set up later in the week, with proceeds going to the Wounded Warrior Foundation (cash only).

Warm-up/Mobility:

Coaches Choice, 10min

Strength (de-load):

1) Front Squat, 3×5 @ 40%-50%

2) Back Squat, 3×5 @ 40%-50%

Conditioning:

3 Rounds

400m Run

15 Burpee Box Jumps, 20″

Cool Down (if time and on your own):

Core

300sec Plank Hold