🔷 Labor Day (Monday 9/7) is 9am ONLY

🔷 We hope you all have enjoyed the long weekend and are safe on any travels.  When you do get back in town jump in on a class!  If you splurged a little it’s no big deal, just modify your loads/volume/intensity to come in and get a good sweat.  Many of us could use a little recharge weekend and then get back on it!

 

Sean hitting the heavy day with a 405# Deadlift

 

Programming

-Monday-

Labor Day!  Partner Workout where you’ll alternate full rounds of Deadlifts, Wall Balls, and Strict Knees-to-Elbow.  The reps gets shorter at the halfway mark so you can keep moving!

 

-Tuesday-

Power Clean & Jerk triples for practice then a triplet of 400m Runs, Power Cleans, and Push Jerks.  Fun barbell workout!

 

-Wednesday- 

Interval work going 3:00 ON / 3:00 OFF with Cal Rowing, Russian KB Swings, and Burpees.  This one is sure to get the heart pumping.

 

-Thursday- 

Bench Day!!  Then hitting a gymnastic strength based EMOM with Strict Handstand Push Ups, Strict Pull Ups, and Pistols.  Lower intensity day to recover from the week and prepare for the next days.

 

-Friday-

Tempo Front Squats then an AMRAP triplet of Single-Arm Dumbbell Thrusters, Box Jump Overs, and Single-Arm Dumbbell Squat Cleans.  Lots of legs to end the work week. 

 

-Saturday- 

Partner workout where you’ll alternate rounds of Push Ups, Pull Ups, and 200m Runs then chip through a bunch of Deadlifts and Hang Power Cleans together.