🔷 9am ONLY on Monday for Labor Day.  Get signed in now as there are only 20 spots.
Programming
-Monday-
Good longer partner workout to kick off the holiday. Â This is a longer run plus barbell day. Â You’ll have an 800m run with your partner followed by a new movement each interval starting with the Overhead Squat, then Clean & Jerks, and finally Deadlifts.
-Tuesday-
Working 10’s on the Back Squat. Â Great day to prep for the 20RM that will be coming up before long. Â Simple triplet of Strict Pull Ups, Lunges, and Ab Mat Situps on an AMRAP format so you can hit the squats as hard as needed.
-Wednesday-
Level Method Testing the Upper Body Push and Kettlebell categories. Â If not ready to test either, come in anyway to get in some work for next time!
-Thursday-
Getting in a longer, quality workout with 500m Rows, Strict Knees-to-Elbow, Farmer Carries, and Box Jumps. Â Core cash out with hollow rocks.
-Friday-
Practicing the Clean for strength time then getting intensity with the Thruster and Bar-Facing Burpee. Â We’ll be doing 2 descending ladders of this with a nice rest between to keep intensity.
-Saturday-
Partner WOD has Double Unders, Pull Ups, Box Jump Overs, and Strict Ring Dips. Â Longer AMRAP and splitting reps to keep working through these rounds.