Rest day or make-up day

__________

Labor Day Schedule

We will have a limited schedule on Monday, September 2. Classes will be held at 8:00 a.m. and 9:00 a.m. Please view the schedule and sign up in advance on Pike13.

Workout

For load:

Deadlift
7-5-3-1-1-1

__________

Labor Day Schedule

We will have a limited schedule on Monday, September 2. Please view the schedule and sign up in advance on Pike13.

Workout

21-15-9 reps for time of:

Pull-ups
Burpees

Workout

As many reps as possible in 10 minutes of:
3 wallballs (20/14 lb)
3 box jumps (24/20 in)
3 kettlebell swings (53/35 lb)
4 wallballs
4 box jumps
4 kettlebell swings
5 wallballs
5 box jumps
5 kettlebell swings…

Continue adding 1 rep per round until time elapses.

Rest day or make-up day

Workout

7 rounds for time of:
5 overhead squats (135/95 lb)
10 D-ball over-the-shoulder (100/70 lb)
15 GHD sit-ups

Workout

Team relay, for time:
4 x 400m run

Workout

As many rounds as possible in 16 minutes of:
10 hang power snatches (115/75 lb)
20 alternating pistols
40 double-unders

Rest day or make-up day

Workout

For load:

Back squat
4-4-4-4-4-4