Thursday, September 6th

Superset: (20:00 cap)
A1) Strict Ring Dip:
3xME

A2) Hollow Hold:
3xME

A3) HSW/Shoulder-Tap:
3x100ft/40 taps

B) Plank: (10:00 Cap)
Group ME Plank.

C) Complex: 3 Rounds
1 Clean & Jerk
+
3 Hang Clean
+
1 Jerk

Wednesday, September 5th

A1) Strict Press: (15:00)
3xME @ 60%-70% 1RM

A2) Strict T2B:
3xME

B) 21:00 EMOM:
1) 8 Deadlift @ 60%
2) 10 Bar Facing Burpee or 40 sec of work whichever comes first
3) 12 C2B/Pullup/Ring-Row

Tuesday, September 4th

A) Every :90 for 15:00
3 Snatch Pull + 1 Hang Squat Snatch

Weight of the barbell is 50%- 70% 1RM Snatch.

B) For Time: @ 75% intensity. not scored.
400m Run
150 DU/300 SU
50 Wallballs (20/14)
50 Sit-ups
75 DU/150 SU
25 Wallballs (20/14)
25 Sit-ups

Labor Day, September 3rd

Happy Labor Day!
We have Open Gym Hours from 8-10am on Monday and are closed for the rest of the day. Back to our regular schedule on Tuesday. Have a fantastic day and maybe catch you at the gym!

A1) Goodmorning:
4×6

A2) Bulgarian Split Squat: 4×6

Stay on the lighter side. Try to perfect the movement.
“B) For Time:
1k Row
25 DB Cleans
30 DB Box Step-Overs
1k Row

If Done as team, it is like “follow the leader”. 1 athlete starts rowing, and once they finish the row they move on to the cleans and the 2nd athlete starts the row.

If done as individual, just go straight through.

Saturday, September 1st

Reminder Monday is Labor day and we will have Open Gym only from 8 to 10am

A1) Partner Resisted Banded Sprints:
3×2

A2) Parter Farmers Carry:
3x400m (70/53 kb in ea hand)

* Each rep of the resisted banded sprints is 1 forward sprint to lockers, and backwards run back to white board. Each athlete must complete two of those reps each round. *

**Both partners walk the 400, one athlete holds both KB, athletes switch throughout walk. Try to split work evenly.*

B) For Time in Pairs: (15:00 Cap)
50 KBS (70/53)
100 WallBalls (20/14)
50 DB Clean (50/35)
100 Calorie Row

Split work evenly

1 Work/1 Rest

Friday, August 31st

A) Tempo Back Squat: (18:00 Cap)
4×4 @ 32X1

Weight is 65% – 75% 1RM Back Squat”

B) For Time: (12:00 Cap)
50 Burpees
25 Right Arm SA OH Walking Lunge (50/35)
50 Alt DB Snatch (50/35)
25 Left Arm SA OH Walking Lunge (50/35)

**Athletes have 4 minute cap to finish the burpees. If not done at 4 min move on to the lunges.**

Thursday, August 30th

A) 3 Rounds NFT:
15 Candlestick Roll-up
20 Ring Support Swings
25 Stadler Leg lifts

B1) Strict Ring Dip:
3xME
B2) Bird Dog:
3×8 ea side

C) Complex:
3 Squat Clean THruster
+
3 Hang Clean
+
1 Jerk

Wednesday, August 29th

A) Deadlift (15:00 cap)
5 @ 75%
4 @ 80%
3 @ 85%

B) 11:00 AMRAP:
5 Power Snatch (95/65)
7 Push-ups
9 T2B/K2C
11 Wallballs

Tuesday, August 28th

A1) Seated SA DB Strict Press:
4×5 ea arm

A2) DB Floor Press:
4×6 w/2 sec pause at top

(15:00 Cap)

B) 18:00 EMOM:
1) 8 Thruster (115/75)
2) 10 Bar Facing Burpee
3) 12 FR Lunges (115/75)

Monday, August 27th

A) 12:00 EMOM:
1) 5 Front Squat
2) 2 Squat Clean & Jerk

Weight is 55% – 65% 1RM Clean & Jerk

3 Rounds for Time: (18:00 Cap)
75 DU/150 SU
10 Deadlift (225/155)
400m Run
10 HSPU