130903 ~ Time to get back on track! Do your cash outs!

Wow!  I can't believe it's September already!! It's time to refocus and get back on track.......the open is only 6 months away......we have a tonne of work to do!

Speaking about work.....the coaching staff as started to notice that the Cash Outs are starting to be treated as optional, often being overlooked or skipped.  The cash outs are a very important piece of the over all programming, and should be completed at least 3x a week!  Over the next couple of weeks, you will notice some new movements involved in the cash out as we will be working on developing a super strong core.  Please ask your coach if you have any questions regarding the new movements.

*** Everyone is responsible for completing the GHD 50/50 at least once a week.  50 GHD situps & 50 GHD back extensions.  If the GHD machine is free either before or after class, hop on and get 'er' done!!


Hatch Week 8 Day 1

Every 2 min x 6 min complete:


1 x 5 @ 65%

1 x 5 @ 70%

1 x 5 @ 75%

1 x 5 @ 80%

Front Squat

Every 90s x 5 min complete:

1 x 5 @ 60%

3 x 5 @ 65%


In a "Fight Gone Bad" fashion complete the following

3 Rounds x 1 min ME Reps @ Each Station

Rope Climb


Pull Ups



Score - Total # of Reps Completed.

Cash Out

3 rounds

30 Alternating leg V-Ups

30 Side Plank Reach Throughs

30 Superman Arch Holds (1 second hold)



1 comment (Add your own)

1. Melissa wrote:
I missed the rope climbs!! ....Sad.

Wed, September 4, 2013 @ 8:55 AM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.