

092622-093033
Mon (26th) Back Squat (4x8)
Start at 65% and build. Star Fox (Time)
3 Rounds For Time
10 Squat Clean 135/95
75 Double Under
10min Cap
Fitness:
10 Hang DB(2) Squat Clean
100 Jump Rope
RX+:
165/115
100 Double Under Tuesday (27th) Galactica (No Measure) EMOM 30
1) :30-:40 Handstand Hold
2) 24 Russian Twist
3) 12 Arnold Press
4) :30 L Sit (on box)
5) 12/12 Paloff Press
6) 12 Alt. Renegade Rows We have a nice recovery/accessory workout for today, designed to give you a good swea


091922-092322
Monday (Sep 19th) Hang Power Clean EMOM 6:00 3 Hang Power Cleans Start at a moderate weight and increase to a tough 3, well above your workout weight. Act Fast (Time)
For Time:
5-10-15-20
Hang Power Clean & Jerk 75/55
Toe to Bar
into;
20-15-10-5
Thruster
AbMat Sit Up
Fitness:
5-10-15-20
DB (2) Hang Power Clean & Jerk
AbMat Sit Up
into;
20-15-10-5
DB (2) Thruster
AbMat Sit Up
Rx+:
5-10-15-20
Hang Power Clean & Jerk 95/65
Toe to Bar
Cap = 15 Minutes Tues (Sep 20th) Night Ri


091222-091622
Monday (Sep 12th) Strength Ever :90sec x 6 5 Power Clean Work at 60-65% for sets. Metcon (Time) 4 Rounds For Time 20/16 Cal Bike 12 DB(2) Box Step Overs 50/35 8 Burpee DB Deadlift 4 Wall Walks Tuesday (Sep 13th) Strength
Every 2.5 min x 5
10/10 KB(1) Front Rack Heel Elevated Squats
100ft KB(1) Front Rack Lunge
*2-3sec Tempo up and down on the Squats. Unload The Truck (No Measure)
12min AMRAP
50 Double Under/75 Jump Rope
100m Farmers Carry
18/15 Cal C2/Assault Bike
1min Plank


090522-090922
Monday (Sep 5th) See you at 8:00 am or 9:15 am for our Labor Day Workout! Tuesday (Sep 6th) Front Squat (5, 4, 3, 2, 1)
Start @ 70%, and SLIGHTLY build to around 85%.
. So Much Hustle (Time)
30-20-10
Kettlebell Swing
Kettlebell Goblet Squat
Rx = 53/35
Rx + = 70/53
Cap = 9 Minutes Wednesday (Sep 7th) Everybody Just Chill (No Measure) Every 6 Minutes x 5 sets:
8 Bench Press
100m Sandbag Carry
25 Sit Up
8 Strict Pull Up Thursday (Sep 8th) Jump City (Time) For Time:
4 Rounds