Labor Day holiday Schedule Closed: Sunday, September 5th. No classes Closed: Monday, September 6th. No classes Every 7min. x 3 10 Alt DB snatches 36′ Walking lunges (3 mats) 10 Alt Db snatches 36 Cals Then.., E3MOM x 6 400m/350m row/ski Set 1.3.5 10 DB floor press Set 2.4.6 10 bentover row
3 rounds 15 Band press 10 Band thru 10 Banded OHS Then.., Option 1: Every :90 x 8 3 Push press Option 2: Every :90 x 8 3 OHS Then.., 5 Rounds 9 BF burpees 60 DU/100s 3 Snatches @60%-65%-70%-75%-80%
Every :90 x 8 3 Deadlifts @75-80% 6 HSPU/ 8 HR pushups / 24 Shoulder taps Then.., 4 Rounds (3rds scaled) 12 C2B/ banded / RR 9 Deadlifts @225/155 6 Box jumps *10min Cap @12min 4 Rounds 200m run 12 Box jumps 9 C2B/banded/RR
4min machine (sprint last :10 of each min) -then- 1:00 Empty bar ankle stretch Then.., 10 lizard 10 Air squats 10 Cossacks x2 Then.., Back squat Build to a 10rm Lllm light amd build 3-4 working sets (warm-up sets 5-6reps) Then.., AMRAP 8min 22 cal 11 Thrusters 95/65 rest 4min AMRAP 8min 22 T2B 11…
5 Rounds 200m run 15/12 cal row 15/12 cal bike/burpees 15/12 cal ski rest 2:00 between rounds 60-70% effort! Then.., 100 Flutter kicks 75 heel taps 50 situps 25 vups/tuch ups
AMARAP 30min Follow the leader 5 Deadlifts (Rx partner DL) 10 Pullups/C2B 250m row P1 goes then P2 goes. Then both pairs can move on to the next movement. partner DL 10 reps Snatch Warm-up While performing this think about “positional awareness.” Are you rising with you chest? Are your knees out? Are your wrists…
Warm-up 2 Rounds 20 Air squats 10 ring rows 10 Down dog pushups Then.., 3 Rounds 5 Muscle cleans 5 Front squats 5 up downs Then.., EMOM 15min Min 1: 7 Front squats 60% Min 2: 5-10 Strict pull ups Min 3: 3 Wall walks Then.., EMOM X 12 M1: 8 Bench press M2: 8-12…
5min Line Drills Then..,, 0:00-10:00 1.5k or 1k run 10:00-18:00 50 Anchored situps 50 RKBS 50 Anchored situps 20:00-30:00 5 Rounds 200m run 10 burpees Then.., E2MOM x 7 8/6 Cal 5-4-3-2-1-1-1
EMOM x 10 12/9 cal sprint (+ from last week) Then.., Every 8min x 4 60 double unders – 120s 200m run 25 T2B / vups 200m run 60 dubs /120s then.., with partner 3 sets 1min plank. YGIG
3rds 15 band press 5 Push up down dog Then.., 3rds 10 Lat band steps 15 Glute bridges Then.., Every :90 x 6 8 Seated press + 15 Banded tricep ext Then.., Every :90 x 6 8 BB RDL + 12/8 tempo push ups Then.., Every 2min x 6 10 Back-Elevated Glute Bridge + :25…
