Week of 9/2/24 - 9/6/24

Week of 9/2/24 - 9/5/24


Monday - 9/2/24
Labor Day - Closed


Tuesday - 9/3/24
Strict Press:

  • 7x1 | Same Weight

For Time:

  • 100 Alternating Single Leg V-up

    • Score = Total Time


Wednesday - 9/4/24
6 Rounds - For Time:

  • 15/12 Cal Bike    

  • 10 Power Snatch (95/65 lbs)    

  • 12 Box Jump Overs (24/20")

    • Score = Total Time  

    • Rx1= 75/55 lbs  

    • Rx3= 115/75


Thursday - 9/5/24
20 Minute AMRAP:

  • 200m Run  

  • 10/7 Strict Pull-up  

  • 180' DB Waiter Walk (50/35 lbs) (alt. arms) (30' = 1 rep)

    • Score = Total Rounds + Reps  

    • Rx1= 7/5 Strict Pull-ups  

    • Rx3= 60/40 lbs


Friday - 9/6/24
Front Squat:

  • 5-5-5-5-5 | Increasing

EMOM x 10 Minutes | Alternating:

  • Odd) 10/7 Cal Row    

  • Even) 15 Kettlebell Swings (24/16 kg)

    • Score = Rounds completed (10 is top score)