*Important Dates* Sept 7 Deadline to turn in form and money for Race for the Cure Sept 12 9am & Open gym is Cancelled just for that day Sept 16 9am Partner WOD cancelled, see you at Race for the Cure Sept 18 Muscle Club Apparel trunk show 4-7pm (shop fitness clothes) “Double Dip” AMRAP […]
“Village People” AMRAP 5 50/35 Calorie Row AMRAP Macho Man (135/95) rest 5:00 AMRAP 5 35/25 Calorie Row AMRAP Macho Man (155/105) rest 5:00 AMRAP 5 20/15 Calorie Row AMRAP Macho Man (185/135) SC: (115/80), (135/95), (155/105) FIT: (75/55), (95/65), (115/80) “Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks
Metcon: “Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups Accessory: 4 Rounds, building in weight:� 12 Dumbbell Bench Press� 12 Dumbbell Bent Over Rows (each arm) 12 Dumbbell Reverse Lunges
9am only class! “Hard Labor” Teams of 3: AMRAP 25: 100/70 Calorie Row, 100 Power Cleans (135/95) 100/70 Calorie Row, 80 Push Jerks (135/95) 100/70 Calorie Row, 60 Front Squats (135/95) 100/70 Calorie Row, 40 Clusters (135/95) SC: (115/80) Fit: (95/65)
Skill: Gymnastics Conditioning Strict Deficit Handstand Push-ups: 6 Strict rest 1:00 5 Strict rest :45 4 Strict rest :30 3 Strict rest :15 3 Strict If you do not have strict deficit use kipping deficit or work on kipping HSPU Metcon: “Satans Whiskers” 3 Rounds: 10 Chest to Bar Pull-ups 10 Front Squats
MetCon: “Under Water” 3 Rounds: 50/35 Calorie Row 100 Double Unders 200 Meter Farmers Carry (70’s/53’s) SC: 200 Single Unders, (53s/35’s) Fit: 100 Single Unders, (35’s/26’s) Midline (Anterior) & (Posterior) Tabata: Hollow Hold Tabata: Arch Hold
Strength: Build to Heavy: 3-Position Clean + Split Jerk Metcon: “Drop Dead” 8 x :20 seconds on, :10 seconds off Sit-Ups Deadlifts (155/105) Sit-Ups Deadlifts (155/105) SC: (135/95) Fit: (95/65)
Metcon: AMRAP 4 15-12-9 Wallballs (20/14) Chest to Bar Pull-ups Max Calorie Bike/row in Time Remaining Rest 4 minutes AMRAP 4 15-12-9 Wallballs (20/14) Toes to Bar Max Calorie Bike/row in Time Remaining rest 4 minutes AMRAP 4 15-12-9 Wallballs (20/14) Pull-ups Max Calorie Bike/row in Time Remaining SC: Jumping/banded
9am Partner WOD “Step Aside” 100 Calorie Row 50 ft. OH Walking Lunge (45/25) 80 Calorie Row 50 ft. OH Walking Lunge 60 Calorie Row 50 ft. OH Walking Lunge 40 Calorie Row 50 ft. OH Walking Lunge 20 Calorie Row 50 ft. OH Walking Lunge Partner will split row but both partner
Strength: Front Squat (80%/5)3 Rest 2 Mins b/t sets MetCon: “The Good Life” 3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24/20)
