Week of 9/4/23 - 9/8/23

Week of 9/4/23 - 9/8/23


Monday - 9/4/23
Gym Closed - Labor Day


Tuesday - 9/5/23
Split Jerk

  • 5x2 (Same Weight)

    • Score = Weight

3 Rounds - For Time:

  • 180 FT Waiter Walk (50/35 lbs)    

  • 10 Handstand Push-up

    • Cap = 10 Minute Cap

    • Rx1= 30” Handstand Hold

    • Rx3= Strict HSPU


Wednesday - 9/6/23
“Mind Eraser”
20 Minute AMRAP:

  • 7 Power Cleans (135/95 lbs)    

  • 7 Burpees    

  • 200m Run

    • Score = Total Rounds + Reps


Thursday - 9/7/23
5 Rounds - For Time:

  • 1000m Bike    

  • 10 Strict Pull-ups    

  • 90 FT Walking Lunge

    • Score = Total Time


Friday - 9/8/23
Overhead Squat

  • 3-3-3-3-3

    • Score = Weight

5 Rounds - 1 Minute Max Reps:

  • Hang Power Snatch (75/55 lbs)    

  • Wall-Ball (20/14 lbs)

  • No Rest

    • Score = Total Reps

    • Rx1= 45/33 lbs

    • Rx3= 115/75 lbs