Join us for our 4th Birthday Bash and 300 Challenge this Saturday! Details and sign-up links CLICK HERE.
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Monday 9/21
A) Front squat
– Quickly build to 80% in 5 reps
Then, E2MOM x 10 min:
min 0: 1 x 85%
min 2: 1 x 85-90%
min 4: 90%
min 6: 90+%
min 8: 90+%
*Go for a PR if feeling it!
+
5 rounds for time:
– 5 front squats (155/105,135/95, 95/65)
– 5 burpee pull-ups
Tuesday 9/22
A1) Push Press TnG x 3 (tough but build each set); R20S
A2) Weighted/Negative pull-up cluster 1. 1. 1; R10S/2M x 4 sets
*Compare to 9/1
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Four rounds for max reps of:
60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Box-Jumps – SD (24/20”)
Rest 90 seconds
Wednesday 9/23
A) E2MOM x 20 min (10 sets)
– 3 position squat clean (high → knee → floor)
*Does not have to be TnG
+
For time at 95+%:
30 Calorie Row
30 Over the Bar Burpees
30 Hang Cleans (135/95 lbs)
+
3 sets of 10-15 floor wipers 135/95
*Perform w/ partner
Thursday 9/24
AMRAP x 10 min @ 80%
– 12 wallballs 20/14
– 10 ring rows
– 50 double unders
AMRAP x 10 min @ 80%
– 12 Russian KB swings 70/53
– 10 Goblet squats
– 400 m run
R5M
AMRAP x 10 min @ 80%
– 12 DB push press 35/25
– 10 T2B
– 500/400 m row
R5M
Friday 9/25
A) Every 3 minutes, for 18 minutes (6 sets):
Bench Press
Set 1 – 3 reps @ 80%
Set 2 – 2 reps @ 85%
Set 3 – 1 rep @ 90%
Set 4 – 1 rep @ 93-95%
Set 5 – 1 rep @ 97-99%
Set 6 – 1 rep @ 102% or more
+
For time:
– 30 Front rack reverse lunges (115/75, 95/55, 75/35)
– 10 HSPU or L-seated DB press
– 20 Front rack reverse lunges
– 10 HSPU or L-seated DB press
– 10 Front rack reverse lunges
– 10 HSPU or L-seated DB press
Saturday 9/26
10-11:30am – 300 Challenge
11:30-3pm – 4th Birthday Bash
