Week of Oct 3 - Oct 9

Coach Farrah was with us for 10 years as a coach, an athlete, the director of our Kids program, and a pillar of the BRIO Community! Now she's off on a new and challenging adventure in Medical School in the Caribbean. In this episode, we catch up on how things are going in this new and exciting chapter of her life.

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Monday Oct 3

15 min AMRAP

15 GHD sit ups

15 HSPU

60 Double unders

1 Squat Clean Thruster *

*choose weight

Tuesday Oct 4

🎉🎂🎈Happy Birthday today to Steven Schenider!!

OT2M x 5: 4 Back Squat

set of kipping Pull ups, foot assisted pull ups or bar Muscle ups after each set

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6 min AMRAP

12 Front squat (95/65)

12 Bar Facing Burpees

Wednesday Oct 5

🎉🎂🎈Happy Birthday today to Danielle Epp!! (It's a milestone one!)

OT90 x 5: 3 Push Jerk

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3 rounds

15 Deadlift (225/155)

15 Bench Press (135/95)

or Push Press (135/95)

Thursday Oct 6

OT90: Power Clean 3-3-2-2-1-1

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OTM x 5

20 Wall Balls

OTM x 5

3 Wall walks

Friday Oct 7

20 Back Rack Lunge (185/125)

Row 50/35 cal

30 Front Rack Lunge (135/95)

Bike 50/35 Cal

40 Overhead Lunge (95/65)

Ski 50/35 Cal

Saturday Oct 8

"Tom"

25 min AMRAP

7 Muscle ups

11 Thusters (155/105)

14 Toe To Bar

compare to jan 23/21, dec 8/19

Sunday Oct 9

OT90 x 5: 3 Deadlift

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3 rounds

Run 400m

24 DB Hang Clean & Jerk (50/35)

12 Box jumps (30")

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