September 5 - September 10

Tuesday, September 6

Happy birthday Tina R.!

A. Front Rack Mobility

B. Every :90 x 5 rounds
3 Power Cleans + 2 Push-Press

C. 5 rounds:
30 Walking Lunges
20 Weighted Sit-ups (25/15)


Wednesday, September 7


A. KB Snatch Technique

B. Deadlifts
75% 3 x 6
80% 2 x 6

C. AMRAP 6:00
3-6-9-12-15-18…
Pull-ups
Front Squats (135/95)


Thursday, September 8

Happy birthday Renata!

A. Floor press
8 @ 70%
7 @ 75%
3 x 6 at 80%

B. 3 rounds:
40 Calorie Row
20 Box Jumps (24/20)
10 HSPU

Friday, September 9

Happy birthday Cheryl and Shane M.!

A. Snatch Technique Work

B. 5 Front Squats + 3 Back Squats
3 sets- add each set

C. AMRAP 11:00
6 Toes to Bar
9 Power Snatches (115/95)
25 Double Unders



Saturday, September 10

Happy birthday Karen and Garrett (Sunday)!

A. Kipping Pull-ups
EMOTM x 6 @ 50%

B. For time:
100 Sit-ups
80 Box Jumps (24/20)
60 Wall-balls (20/14)
40 Burpees
20 Calorie Row