Week of September 24- September 29


Monday

A. Front Squat
In 12min, build to a moderate/heavy load then…
3 sets of 5 reps

B. “Wasabi”
For Time: (15min cutoff)
5 Lap Run
40 Pull-ups (RX+ Chest-to-Bar)
30 Front Squats (135/95) (RX+ 165/115)
20 Lateral Barbell Burpees (RX+ Bar Facing)

 


Tuesday

“Flip Flop”
For Time: (30min cutoff)
30-20-10
Kettlebell Swings (53/35) (RX+ 70/53)
Calorie Bike

Directly into…

10-20-30
Deadlifts (135/95) (RX+ 185/125)
Calorie Row

Women Complete (21-15-9 / 9-15-21) Calories on Machines.

 


Wednesday

A. Push Press
In 12min, build to a heavy set of 10 reps

B. “Clothesline”
AMRAP 12
2 Push Presses (115/80) (RX+ 155/105)
2 Toes to Bar (RX+ Strict)
2 Box Jump Overs (24/20) (RX+ Clear the Box)
4 Push Presses
4 Toes to Bar
4 Box Jump Overs
….
Up by (2) reps until the finish.

 


Thursday

“Amphibious”
3 Rounds: (30min cutoff)
200 Meter Farmers Carry (53’s/35’s)
400 Meter Run
800 Meter Row

 


Friday

“Twist and Shout”
AMRAP 14
1 Power Snatch (135/95) (RX+ 165/115)
2 Overhead Squats
3 Power Clean and Jerks
40 Double Unders (RX+ Unbroken)

 


Saturday

“Heartburn”
For Time: (25min cutoff)
1 Mile Run Together
16 Alternating Rounds of “Bergeron Beep Test” (75/55)

1 Round of “Bergeron Beep Test”:
7 Thrusters, 7 Pull-ups, 7 Burpees

 


Sunday

“Downsize”
3 Rounds: (20min cutoff)
45 AbMat Sit-ups (RX+ 20 GHD Sit-Ups)
30/21 Calorie Row
15 Hang Power Cleans (115/80) (RX+ Sandbag Over-the-Shoulder 150/100)

**We do not have formal classes on Sunday, however this workout is to help provide some structure for those looking to get a sweat in during our Open Gym hours.**