Workout

“Fight Gone Bad”

3 rounds for total reps of:

1:00 wall balls (20/14 lb)
1:00 sumo deadlift high-pulls (75/55 lb)
1:00 box jumps (20 in)
1:00 push press (75/55 lb)
1:00 calorie row
1:00 rest

Workout

As many reps as possible in 7 minutes of:

Clean and jerk (1 x bodyweight)

Workout

For time:

5k run

Rest day or make-up day

Workout

Shoulder press 5-3-3-1-1-1 reps
Push Press 5-3-3-1-1-1 reps
Push Jerk 5-3-3-1-1-1 reps

Attempt to increase on each lift

Workout

5 rounds for time of:

4 snatches (0.5 x bodyweight)
4 overhead squats
4 overhead walking lunges
20 GHD sit-ups

Workout

5 rounds for time of:

200m farmers carry (72/53 lb)
20 box step-ups (20/15 in)

Rest day or make-up day

Workout

For time:

100 L pull-ups
100 single-arm overhead squats (pick load)
100 weighted hip extensions (pick load)

Partition reps any way.

Workout

3 rounds for time of:

400m run
21 hang squat cleans (95/65 lb)
12 ring dips

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Schedule Announcement

There will be only one class this Sunday, September 14. Class is at 9:00 a.m. Bring a bike and a helmet!