MONDAY, AUGUST 30th
A. Bench Press
Every 2 minutes for 4 sets, complete 3 reps @ 85%
B. For Time:
3-6-9-12-15
Toes to bar
Squat Cleans (135/95)
Handstand Push-ups
Target time: < 15 minutes
Time cap: 20 minutes
Scaling option 1 (Masters 45+)
5-10-15-20
Toes to bar
Squat Cleans (115/75)
Handstand Push ups
Scaling Option 2 (Beginner)
5-10-15-20
Sit Ups
Dumbbell Power Cleans (light)
Dumbbell Push Press (light)
C. Cooldown Stretching
1:30 Elbow to the Floor Stretch (R/L)
1:30 Lat Stretch
1:30 Toe Touch Stretch
At Home Option:
5 Sets (1 Set Every 3:00)
45 Air Squats
15 Burpees
TUESDAY, AUGUST 31st
A. Back Squat
Every 2 minutes for 4 sets, complete 3 reps @ 85%
B. Every 5:00 (4 sets)
15/12 Cal Echo Bike
12 Alternating Dumbbell Snatch (70/50)
6 Burpee Box Jump Over (30/24)
Target time each set: Sub 2:30
Time cap each set: 3:30
Scaling option 1 (Masters 45+)
Every 5:00 (4 sets)
12/10 Cal Echo Bike
12 Dumbbell Snatch (60/40)
6 Burpee Box Jump Over (24/20)
Scaling Option 2 (Beginner)
Every 5:00 (4 sets)
10/8 Cal Echo Bike
12 Dumbbell Snatch (Light)
6 Up Downs + Step Up
C. Cooldown/Mobility:
20 Hip Bridges - 2 sec pause
2min Pigeon Pose ea side
20 Hip Bridges - 2 sec pause
At Home Option:
12:00 AMRAP
10 Chair Dips
20 Cossack Squats (Total)
30 Plate Hops/Line Hops
WEDNESDAY, SEPTEMBER 1st
A. Shoulder Press
Every 2 minutes for 4 sets, complete 3 reps @ 85%
B. 3 Rounds for Time:
400m Run
50' Overhead Walking Lunge (45/25 plate)
10 Bar Muscle-ups (15 Strict Pull-up)
5 Sandbag Cleans (150/100lbs)
Target Time: < 15 minutes
Time Cap: 20 minutes
Scaling Option 1/ Masters RX
400m Run
50' Overhead Walking Lunge (35/15 plate)
5 Bar Muscle-ups (10 Strict Pull-up)
5 Sandbag Cleans (100/70lbs)
Scaling Option 2:
400m Run
50' Walking Lunge
10 Ring Row
5 Sandbag Cleans (50/30lbs)
C. 3 Rounds:
15 Bent Over Dumbbell Rows (Each Side)
10 Tempo Goblet Squats (5 second negative, stand up fast)
At Home Option:
600m Run
80 Stepback Lunges (Total)
600m Run
40 Push Ups
THURSDAY, SEPTEMBER 2nd
A. Deadlift
Every 2 minutes for 4 sets, complete 3 reps @ 85%
B. For time:
30/24 Cal. Row
30 Power Snatches (155/105)
30/24 Cal. Row
Target time: 10-12 minutes
Time cap: 15 minutes
Scaling option 1 (Masters 45+)
For time:
24/20 Cal. Row
30 Power Snatches (135/95)
24/20 Cal. Row
Scaling Option 2 (Beginner)
For time:
20/15 Cal. Row
30 Power Cleans (light/moderate)
20/15 Cal. Row
C. 3 sets:
Seated Arnold Press x 10 ea side
Bulgarian Split Squat x 10 ea side
1min Wall Sit
At Home Option:
EMOM x 20 Minutes:
Min 1: 20 Glute Bridges *Add weight if you want!
Min 2: 20 Alternating Bodyweight RDLs (Total)
Min 3: Max Reps Alternating Jumping Lunges
Min 4: Rest
FRIDAY, SEPTEMBER 3rd
ONLY MORNING CLASSES + NOON CLASS, OPEN GYM ONLY at the 4pm and 5pm hour. Sam and Chuck are getting married!!!
B.. Teams of 2 (1:1)
18-minute Amrap
30 Double Unders
15 GHD’s
15 Wall Balls (30/20)
15 GHD’s
30 Double Unders
Target number of Rounds: 3-4 each
Minimum number of Rounds before scaling: 2.5 each
Scaling option 1 (Masters 45+)
Teams of 2 (1:1)
18-minute Amrap
30 Double Unders
15 GHD’s (6in riser)
15 Wall Balls (20/14)
15 GHD’s (6in riser)
30 Double Unders
* Individual Option:
4 rounds
30 Double Unders
15 GHD’s
15 Wall Balls (30/20)
15 GHD’s
30 Double Unders
(Rest 2:00 between rounds)
B. 3 Sets for Quality:
AMRAP 5 Minutes:
30 Alternating Leg V-Ups
20 Alternating Box Step Ups (Total)
-Rest :90 between sets-
At Home Option:
Run "Threshold" Workouts
1600m at easy pace
-2min rest-
400m at 1-mile pace
-3min rest-
1200m at easy pace
-2min rest-
400m at 1-mile pace
-3min rest-
800m at easy pace
-2min rest-
400m at 1-mile pace
-3min rest-
400m at easy pace
-2min rest-
400m at 1-mile pace
SATURDAY, SEPTEMBER 4th
A. 27-21-15-9
Calorie Row
Overhead Squats (75/55)
-Rest 5:00-
27-21-15-9
Calorie Row
Front Squats (75/55)
Target Time each set: 9-10 minutes
Time Cap each set: 12 minutes
Scaling option 1 (Masters 45+)
21-15-12-9
Calorie Row
Overhead Squats (65/55)
Rest 5:00
21-15-12-9
Calorie Row
Front Squats (65/45)
* Scaling Option 2 (Beginner)
15-12-9-6
Calorie Row
Back Squats (light)
Rest 5:00
15-12-9-6
Calorie Row
Push Press (light)
MONDAY, SEPTEMBER 6th
OPEN GYM 5am-6pm
HERO WOD 8am