2024-09-23

Matt is moving out of the state and will be coaching his last class this week. He’s been a valuable part of our gym for years and we wish him the best! Stop in and say goodbye on Tuesday

Mon

Squat Clean – 3×3 @ 60-70%

Back Squat – 3×5 @ 60% (keep it light today)

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10->1

Row or Ski Cals
Wall Balls
Hang Power Cleans (115/75lbs max)
T2B

Tues

Alternate between movements

Bench – 3×10

Barbell Row – 3×10

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3min AMRAP x 4 Rounds
3 Burpee
6 Push Jerks (95/65 max)
9 American KB Swing

* Rest 90sec between rounds; start each round where you left off previously

Wed

Snatch Deadlift – 3×5 (light – use 20% less than your max snatch)

Hang Power Snatch – 3×3 (light; move quick)

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4 Rounds:
Min. 1) 12/8 Bike Cals
Min. 2) 10 DB Thrusters (35/20#)
Min. 3) 50 Double Unders
Min. 4) 15 Box Step Ups
Min. 5) 10 DB Deadlifts (50/35#)
Min. 6) Rest

Thurs

Split Jerk – 3×5 (light; move fast)

Ring Row – 3×10

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3x8min Rounds
400m Run
400m Row
Immediately into:
AMRAP
Rounds of Cindy

*Rest 2min after each round; pickup rounds of cindy wherever you left off

Fri

Every 5mins for 3 Rounds

5 Thruster (increasing)

45sec Side Plank (45 sec each side)

45sec Bar Hang

5 Pause Front Squat (use same bar and weight from thruster; 2sec pause at the bottom)

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w/ Partner

20 Rounds: (10 Rounds each)

2 Devil Press
4 Alternating DB Lunges (2 ea. leg)
6 Alt DB Snatch
8 Bike Cals