Tom Roth 9/2/25 Tom Roth 9/2/25

Wednesday, September 3

Workout

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

Back squat (1.5 x bodyweight)
Hang power clean (1.25 x bodyweight)

Tom Roth 9/1/25 Tom Roth 9/1/25

Tuesday, September 2

Workout

As many reps as possible in 18 minutes of:

3:00 max reps strict muscle-ups
3:00 rest
3:00 max handstand hold
3:00 rest
2:00 max reps strict muscle-ups
2:00 rest
2:00 max handstand hold
2:00 rest
1:00 max resps strict muscle-ups
1:00 rest
1:00 max handstand hold

Tom Roth 8/31/25 Tom Roth 8/31/25

Monday, September 1

Workout

21-15-9 reps for time of:

Calorie row
Thruster (pick load)

__________

Schedule Reminder

There is a limited schedule on Monday, September 1 in observance of Labor Day. Check Pike13 for class times.

Tom Roth 8/30/25 Tom Roth 8/30/25

Sunday, August 31

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.

Tom Roth 8/30/25 Tom Roth 8/30/25

Saturday, August 30

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.