Workouts
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- AMRAP
- As Many Reps/Rounds As Possible
- FT
- For Time
- SDHP
- Sumo Deadlift High Pull
- STOH
- Shoulder To Overhead
- DB
- Dumbbell
- WB
- Wall Balls
- UB
- Unbroken
- GTOH
- Ground To Overhead
- DU
- Double Unders
- TGU
- Turkish Getups
- EMOM
- Every Minute On The Minute
- EOMOM
- Every Other Minute On The Minute
- CTB
- Chest To Bar
- K2E
- Knees To Elbows
- T2B
- Toes To Bar
- OHS
- Overhead Squat
- ME
- Max Effort
- AFAP
- As Fast As Possible
- BURPEE OTB
- Burpee Over The Bar
Back Squats
Take 15-20 minutes to work up to a 5RM squat
15:00 EMOM
1: :45 ME C2 bike cals
2: x50 DUs (65 heavy singles)
3: x16 alt DB snatch (50/35)
It's Labor Day! There will be one class at 9am Monday. Come in, get sweaty and have some fun.
We will return to regular schedule on Tuesday AM.
Labor Day Fun
70 alt OH back step lunges (75/55)
70 row cals
70 hang power snatch (75/55)
70 bike cals
*perform 9 burpees E2:30 (including 0:00)
Coach led warm up and cool down specific for today's longer EMOM
40:00 E2MOM
0-2: 200m run + 6-8 pull ups
2-4: x5 moderate front squats from rack + 3 wall walks
Monday is Labor Day - last official day of summer! We are offering one class at 9 am and the gym will be closed the remainder of the day.
Also - there will be no ladies class tomorrow, so the schedule will remain the same. See all you ladies in October!
21-18-15-12-9-6-3
DB bench press (keep weight light considering the volume of reps)
Perfect ring rows
*try to move at a consistent pace through this one...not fast, but not slow.
The work:
500m row
x10 burpee box jump over
x20 T2B
x30 shoulder to overhead (115/85)
x40 Kb swings (53/35)
The structure:
a. 4 minute AMRAP
3 minute rest
b. 6 minute AMRAP
3 minute rest
c. Entire workout for time
Accessory Oly Work:
4x2 pause power clean*
*pause for :01 just below the knee. Keep weight light to ensure you move powerfully out of the pause.
5x1 power clean between @ 90%+ of 1RM (this is your opportunity to go for new 1RM if you are feeling good)
rest as needed between
E4MOM for 4 rounds
x20/15 echo cals
xME UB power snatch (95/65)
Accessory strength to end class:
3 sets
x5-7 partner nordic hamstring curls
x8 box shoot throughs
Rest ~2 minutes
Endurance Day
5 rounds
600m run
x20 push ups
x40 DUs or 60 heavy SUs
x20 goblet squats
Accessory Oly Work:
4x2 pause power snatch*
*pause for :01 just below the knee. Keep weight light to ensure you move powerfully out of the pause.
5x1 power snatch between @ 90%+ of 1RM (this is your opportunity to go for new 1RM if you are feeling good)
rest as needed between
21-15-9
deadlifts (225/155)
T2B