HAPPY SEPTEMBER!!
- Monday Sept 6th- Labor Day Schedule: 7:00, 8:15 & 9:30am Classes!
- We are moving to 171 3rd Street on Sept. 11th & 12th with the first class being on Monday Sept 13th at 5am!!
[COMPETE/TRAIN]
For Time:
400m Run
15 Unbroken Clean and Jerks 85/115 M65/95
400m Run
12 Unbroken Clean and Jerks 85/115 M65/95
400m Run
9 Unbroken Clean and Jerks 85/115 M65/95
400m Run
Every Additional Break:
200 M Run
[SWEAT]
For Time:
400m Run
15 Unbroken Clean and Jerks 55/85 M45/75
400m Run
12 Unbroken Clean and Jerks 55/85 M45/75
400m Run
9 Unbroken Clean and Jerks 55/85 M45/75
400m Run
Every Additional Break:
200 m Run
AFTER PARTY- 3 Sets for Quality:
7 Supinated Grip Feet Elevated Ring Rows (:01 Pause at Top of Each Row)
7 Double Dumbbell Hammer Curls
7 Romanian Deadlifts
Rest as Needed
AT HOME
For Time:
400m Run
15 Unbroken Double Dumbbell Clean and Jerks
400m Run
12 Unbroken Double Dumbbell Clean and Jerks
400m Run
9 Unbroken Double Dumbbell Clean and Jerks
400m Run
Every Additional Break:
200m Penalty Lap
EQUIPMENT-FREE
For Time:
400m Run
15 Strict Handstand Push-Ups
400m Run
12 Strict Handstand Push-Ups
400m Run
9 Strict Handstand Push-Ups
400m Run
Every Additional Break:
200m Penalty Lap
