Long Weekend Hours




Team!


I can't believe it's already September. Seems like just the other day we were under the "heat dome" and sweating extensively at all hours of the day and night. We've got a slightly adjusted schedule for Monday but regular classes on Friday, Saturday and Sunday so you can get in your training sessions!


On Monday, we have the following classes ONLY:


930am, 12 noon, 515pm.


Have a great weekend... AFTER taking on this slammer of a workout tomorrow/Saturday!


Cam

TRAINING FRIDAY SATURDAY


WARM UP: 3x

5 dowel overhead lunges

10 plate floor to overhead

15 jumping jacks



WOD: Ascending Rep AMRAP


Work quickly but stay smooth and controlled on this one, the 12 minutes will go by slowly for the first half then quickly after that.


As many reps as possible in 12 mins of:

5 Snatches, 115/75 lbs

5 Shoulder-to-Overheads, 115/75 lbs

5 Front Squats, 115/75 lbs

5 Lateral Burpee Over Bars 6 Snatches, 115/75 lbs

6 Shoulder-to-Overheads, 115/75 lbs

6 Front Squats, 115/75 lbs

6 Lateral Burpee Over Bars

7 Snatches, 115/75 lbs

7 Shoulder-to-Overheads, 115/75 lbs

7 Front Squats, 115/75 lbs

7 Lateral Burpee Over Bars ...

Continue adding 1 rep each round to each movement until time expires.

Consider snatches as singles to provide some pacing to the mix!


FG3: 65/95

FG2: 45-55/65-75, burpee step over

FG1: bar only, reg burpees

CP1: 135/95

CP2: 155/105


Conditioning: Bike Sprints


Go Every 1:30: Assault Bike: 8x 300 m

Each for time. Perform at 80% effort / RPE 15

Ladies distance 200m. Do a pretty hard effort, then rest off the bike or spin very lightly until the next round!