Monday 9/26

1. Performance:     5 Sets For Quality:     5 False Grip Strict Pull Ups     5 Strict Ring Dips+:15-20s Dynamic Support     Rest as needed between sets. OR Fitness: 5 Sets For Quality: 5 Ring Pull Ups 5 Strict Dips+:15-20s Static Support Rest as

Saturday 9/24

1. Skill: Movement Prep   2. 9 Minute AMRAP:     9 Kettlebell Hang Power Snatch RH (1.5/1)     9 Burpees     9 Kettlebell Hang Power Snatch LH (1.5/1)     9 Box Jumps (24/20″)      10am Member’s Only Class 1. 9 Minute AMRAP:     9

Friday 9/23

1. Behind the Neck Snatch Grip Push Press+Snatch Balance 5×3+1 @ 70-80% 2. Back Squat 5×3 (work up heavy) 3. Optional: Z-Press 3×8-10 (pick your weight)

Thursday 9/22

1. 20 Minute AMRAP:     50 Chest-to-Bar Pull Ups     500m Row     40 Kettlebell Swings (1.5/1)     400m Run     30 Power Cleans (135/95)     300m Run     20 Power Snatches (135/95)     200m Run     10 Muscle Ups     100 Double Unders   2. […]

Tuesday 9/20

1. Run 600m x 3, Rest/Walk 200m between sets.    2. Performance:     3-4 Sets of:     Hold :3s T2B     Hold :3s L-Sit     3 Strict T2B     Rest as needed between sets.   OR       Fitness:     3-4 Sets of:     Hold :3s K2E     Hold :3s Hanging

Monday 9/19

1. Performance:     5 Sets For Quality:     Wall Walk+Nose-to-Wall Strict HSPU+Nose-to-Wall Handstand Hold     5×2+1+:30s   OR   Fitness: Wall Walk+Nose-to-Wall Handstand Hold 5×3+:15-30s   2. 4 Sets AFAP (225/155):     15 Handstand

Saturday 9/17

9am Community Trial Class 1. Skill: Movement Prep   2. 10 Minute AMRAP:     10 Hand Release Push Ups     10 Box Jumps (24/20″)     Run 200m 10am Member’s Only Class 1. Push Press 5RM   2. For Time:     Run 600m     15-12-9-6-3    

Friday 9/16

1. Hang Power Clean 4×6-8 50-60% 2. Front Squat 5RM 3. Back Rack Barbell Walking Lunge 3×8-10/side 

Thursday 9/15

1. Skill: Muscle Up     Performance:     Toes-to-Ring+Ring Pull Up+Muscle Up+Ring Dip 5×1+1+1+1       OR       Fitness:     Toes-to-Bar+Pull Up+C2B Pull Up+:5s Hold+Push Away 5×1+1+1+1+1   2. EMOM x 12:     E: Row 16/14 Cals     O: 10