Rest day or make-up day

_________

Schedule Announcement

Monday, September 1 will have a limited schedule in observance of Labor Day. Please check Pike13 for class times.

Workout:

L Arm Turkish Get-up 1, using heaviest weight per set
R Arm Turkish Get-up 1, using heaviest weight per set
L Arm Turkish Get-up 1, using heaviest weight per set
R Arm Turkish Get-up 1, using heaviest weight per set
L Arm Turkish Get-up 1, using heaviest weight per set
R Arm Turkish Get-up 1, using heaviest weight per set
Rope Climb 3-3-3, using heaviest weight per set

Alternate left arm and right arm attempts on the TGU if you prefer. For the rope climbs, climb to the “top”, control your descent, tap the floor with your foot, then head back back up without stopping. Pick a height for your “top” that allows you to complete 3 unbroken trips. If 3 trips up your rope is too easy, go legless. If still too easy, hold an L position.

Workout

4 rounds for time of:

30 wallball (20/14 lb)
30 sit-ups
400m run

_________

Schedule Announcement

Monday, September 1 will have a limited schedule in observance of Labor Day. Please check Pike13 for class times.

Workout

For load:

Bench press
5-5-3-3-3-1-1-1-1

Rest day or make-up day

Workout

As many rounds as possible in 20 minutes of:

10 strict pul-ups
25 ft weighted lunges (35/25 lb)
50 double-unders
25 ft weighted lunges

Workout

For time:

1,000m row
21 overhead squats (115/75 lb)
750m row
15 overhead squats
500m row
9 overhead squats

Workout

12-9-6-3 reps for time of:

Deadlift, 1.5x bodyweight
Push Press, 1x bodyweight

Rest day or make-up day

Workout

3 rounds, each for time of:
1 mile bike

Rest 5 minutes between efforts