Thursday, November 20, 2014

Nov 21

EST will be CLOSED on Saturday for the Athlete Events.

Rest if you are Competing on Saturday!
3 RM Hang Power Clean
60s Max Front Squat at HPC 3RM
3 x 10 Bench Press

Wednesday, November 19, 2014

Nov 20

Last Day to sign up for the Athlete Events! Register (HERE) as a competitor, volunteer, or judge.
We will be CLOSED on Saturday to support our fellow EST'ers at the Athlete Events. We would love for you to come out and cheer them on. The venue is at: 205 S Calhoun, Fort Worth 76104.

Strength
A1. 3 x 10 Heavy KB Swing
A2. 3 x 5 High Box Jump

MetCon
4 Rounds of:
10 DB Push Jerk
10 DB Bent Over Row
10 Burpee

Nov 19

Strength
3 x ME HSPU

MetCon
5 Rounds of:
10 Ring Dip
15 V-Up
20 Air Squat

Monday, November 17, 2014

Nov 18

Strength
3 x 6 Back Squat

MetCon
5 Rounds of:
3 Deadlift (275/185)
10 Pull Up

Sunday, November 16, 2014

Nov 17

Athlete Events is this Saturday! Sign up to compete, volunteer, or judge (HERE)
Event Address: 205 S Calhoun, Fort Worth TX 76104

Strength
4 x 3 Press

MetCon
EMOM for 5:00
3 Hang Clean

Rest 3:00

EMOM for 5:00
5 Hang Power Clean

Thursday, November 13, 2014

Nov 14

A. 3 x 5 Hip Snatch (light)
B. 3 x 3 OHS
C1. 3 x 10 DB Lateral Raise
C2. 3 x 10e Russian Twist

Wednesday, November 12, 2014

Nov 13

Strength
3 x 5 Clean Pull with 7s Descent

MetCon
4 Sets of:
10 Hang Power Clean (135/95)
10 Tuck Jump
1:00 Rest