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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: 40 Double Under 20 Air Squat Run 200m *rest:60 3 Rounds: 40 Double Under 20 Air Squat Row 20/16 Calorie *rest:60 2 Rounds: 40 Double Under 20 Air Squat Bike 20/16 Calorie Cap = 26 Minutes

Rx+ = UB Dubs


Friday (Sep 9th)

Skill EMOM 12 1) Elevated Deadlift x 5 @ :02 Tempo Down 2) DB (1) Glute Bridge x 8


Careless Whisper (AMRAP - Rounds and Reps) EMOM 8 2 Power Clean 115/80 3 Shoulder to Overhead 4 Thruster *with remaining time each minute, perform max bar facing burpee (Score = Burpees) Rx+: 155/105 Fitness: EMOM 8 2 DB (2) Power Clean 3 DB (2) Shoulder to Overhead 4 DB (2) Thruster

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