Uncategorized

Labor Day Schedule: 6:30a CF, 9:00a BCBB, 12n CF 3 Rds 40 Double Unders 20 Walking Lunges 35/25# 10 OHS 95/65# 400m Run

VACATION SCHEDULE 8/24-8/31: NO 12N ON TUESDAY/THURSDAY NO OPEN GYMS REST OF SCHEDULE IS THE SAME LABOR DAY SCHEDULE – 9/2 6:30A, 9:00A BCBB, 12N

3 Rds 10 DB Push Jerk 35/25# 20 DB Front Rack Step Ups 24/20″ 30 Double Unders 400m Run

EMOM for 20: 1 st: 8 Ring Dips 2nd: 12 Pull Ups 3rd: 16 Hollow Rocks 4th: 36 Double Unders

6 Rds 20 DB Walking Lunges 35/25# 20 Pendulum Swings 10 Renegade Rows (Row -L/Push Up/Row -R) 100m Sprint

3 Rds 20 Front Rack DB Step Ups 35/25# 10 Pull Ups 400m Run

4-4-4-4 Front Squats 6 Rds 100m Sprint 10 Sit Ups

3-3-3-3-3 Hang Power Snatch + Power Snatch + Overhead Squat Tabata – Athlete’s Choice

5 Rds 8 1-Arm DB Power Snatch 25/35# -L 8 OHS 8 1-Arm DB Power Snatch 25/35# -R 8 OHS 12 FR DB Step Ups Followed by: Skill Work: Rope…