Don’t forget to use the whiteboard application on the right!  It will log all of your results so you can go back in and view what you did last time.  It’s a great tool to ensure you are always progressing and not stalling by using the same weight and difficultly level day in and day out.  If you forgot to enter yesterday’s results you can do so here.

Daily Challenge: “Goliath”


Proficient: 5:4:3:2:1: Deadlift
Beginner & Intermediate: 5 x 3

Find your 1 or 3R max.  Do not re-max if you performed last week.

Then, 5 Rounds of FLC


Fat Loss/Conditioning: 10 Rounds

10 Speed Swings
10 Pushups
5 Box Jumps
100m Run

Power Outdoor: 4:30 & 5:30 pm @ P360 Mission Beach

8 Suitcase Squats into Curl and Press

10/s Russian Twists
8 Burpees
1o Sit-Ups
50 Jumping Jacks
Parking Lot Lap