Monday, September 24th - Saturday, September 29th

Be sure to check out the schedule for the new open gym times on Tuesday, Thursday and Sundays. Please remember to reserve a spot as you would for normal classes.

Monday


(A) Power Snatch - 10 x 2 OTM


(B) Back Squat - 10 minutes to build to a heavy set of 3, then 90% (of 3RM) x 3 x 2


(C) 3 minutes Assault Bike - 2m20s minutes at a constant pace, + 40s sprint x 2, rest 3 minutes



Tuesday


(A1) Close Grip Bench Press - 4 x 2 @21X1

(A2) Strict Pull ups - 4 x 3 - 4



(B) AMRAP in 18 minutes

  • 15 push ups

  • 15 kettlebell swings

  • run 200m



(C) Ring row - 3 x 10 @ 11X3


Wednesday


(A1) Reverse V up on Rower - 3 x 10

(A2) Bicycle crunches - 3 x 30

(A3) Russian twists - 3 x 30

(A4) Weighted plank - 3 x 45s


(C) 30 minute time cap

2 rounds:


40 burpees

Run 400m

30 wall ball

Row 500m

40 DB snatch

1 mile bike


Thursday


(A1) Barbell Reverse Lunge - 3 x 4/each

(A2) Single Arm Dumbbell Push Press - 3 x 4/each


(B)  AMRAP in 3 minutes x 4, rest 1 minute


  • ï8 Toes to bar

  • ï12 DB thruster

  • ï30 double unders



(C1) Hollow Rock - 3 x 20s

(C2) Side Plank - 3 x 20s/each


Friday


  1. Hang Power Clean + Power Clean - 5 x (2 + 1)


(B) “DT”


5 rounds, 18 minute time cap

  • 12 deadlifts

  • 9 hang power clean

  • 6 power jerk




(C1) V ups - 3 x 20

(C2) FLR - 3 x 45s


Saturday


00:00 – 20:00

OTM x 4

1: 6/side SA Kneeling DB Strict Press 

2: 5-10s Supinated Grip Chin Over Bar Hold + 3-5s negative

Rest 2

OTM x 4

1: 6/side DB Push Press

2: 3+3 mixed grip strict (as possible) pull ups (one grip x 3, alternate grip x 3)

Rest 2

20:00 – 40:00

3 rounds for time @80-85%

200m run

10 DB Hang Clean and Jerk (<=40/25)

8 Burpees

6-8 Pull Ups

After 3 rounds, rest 2, then:

2 rounds for time @85-90%

5-7 Pull Ups

7 Burpees 

9 DB HC&J

9/5 cal AB or 100m run

After 2 rounds, rest as needed, then:

1 round for time @90+% - go!

16 DB HC&J

400m run

9 Pull Ups 

12 Burpees