September 12 - September 17

As a reminder, we will NOT have a 5:30 pm class on Friday OR any classes on Saturday. Battle of the Box begins at 5:30 pm on Friday at Flower Mound. The Battle of the Box will take place Friday 5:30-7:30 pm and Saturday 7:30-11:30 am with a BBQ directly following the event. Come up and support the athletes that work out beside you day after day! You are welcome to come to the BBQ even if you are not participating in the competition!

Monday, September 12

A. 9/11 Tribute WOD
2001m Row or 2001m Run
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170/120)
11 Handstand Push-ups
11 KB Swings (70/53)
11 Toes to Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001m Row or 2001m Run
*If you start with a row, end with a run and vice versa.

B. Strict Pull-ups
80% x 1
70% x 1
60% x 1
50% x 1

 

Tuesday, September 13

Happy birthday Cristie!

A. Front Squat + Back Squat
3 x 6+4
60%, 65%, 70%

B. Strict Pull-ups
4 x 65%

C. AMRAP 12:00
20 Double Unders
10 Push Press (135/95)
20 Walking Lunges
5 Power Snatches (135/95)

 

Wednesday, September 14

Happy birthday Matt K.!

A. Hip Mobility Work

B. KB Snatch Skill Work

C. Shoulder Press
Find 1RM

D. AMRAP 25:00
50m Prowler Push
7/4 HSPU
100m Farmer Carry (53/35)
30 Box Jumps (24/20)

 

Thursday, September 15

Happy birthday Billy!

A. Kipping Pull-ups
3 x 70%

B. 3 Rounds:
8 Deadlifts (225/165)
16 Burpees Over Bar

C. Ab FUN!

 

Friday, September 16

Happy birthday Rogelio and Ryan B. and Darren J. (Saturday)!

A. Strict Pull-ups
80% x 1
70% x 1
60% x 1
50% x 1

B. For time:
400m Run
25 Pull-ups
400m Run
50 Wall-balls (20/14)
400m Run
75 KB Swings (53/35)
400m Run