September 28 - October 3

Monday, September 28

A. Back Squats
3 x 4 at 75%
2 x 4 at 80%

B. Ring Dips 4 x 8

C. AMRAP 5:00
5 Power Cleans (155/95)
5 Burpees over the Bar

 

Tuesday, September 29

Happy birthday Patsy and Matt F.!

A. Pendlay Row
5 x 5 (add 5-10#)

B. 4 Rounds:
20 Walking Lunges
16 Pull-ups
12 Push Press (135/85)
*14:00 Cap

 

Wednesday, September 30

A. Floor Press
5 x 5 at 9/17 Weight

B. Partner Workout:
100 KB Swings (53/35)
100 Box Jumps
100 Wall-balls
100 Med-ball Sit-ups

 

Thursday, October 1

A. Goodmornings
4 x 10 at 45% of BS

B. ‘Nasty Girls’
3 Rounds:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
*12:00 Cap

 

Friday, October 2

A. Handstand Push-ups
5 x 8

B. Pull-ups
Max Set x 5

C. 3 Rounds:
500m Row
20 Toes to Bar
20 Push-ups
400m Run
*22:00 Cap

 

Saturday, October 3

Tomorrow is Stephanie N. birthday! We hope you have an awesome birthday!

A. Floor Press
5 x 5 at 9/17 Weight

B. 21-15-9
Deadlifts(185/115)
Box Jumps

Rest 5:00

21-15-9
Burpees
42-30-18
Walking Lunge