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)
