Workout

As many rounds as possible in 7 minutes of:

5 triple-unders
3 thrusters (185/125 lb)

Workout

For time:

30 GHD sit-ups
30 burpees
1 mile run
25 GHD sit-ups
25 burpees
1 mile run
20 GHD sit-ups
20 burpees

Rest day or make-up day

Workout

For time:

75 clean and jerks (0.5 x bodyweight)

Workout

As many rounds as possible in 20 minutes of:

30 box jumps (24/20 in)
20 calorie bike
10 strict toes-to-bar

Workout

10 rounds for time of:

200m row
7 dumbbell push press (50/35 lb)
1 legless rope climb

Rest day or make-up day

Workout

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

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

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

Workout

21-15-9 reps for time of:

Calorie row
Thruster (pick load)

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Schedule Reminder

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