REMINDER:  THE GYM IS CLOSED TOMORROW (October 1).  Back to regular schedule on Monday.  Have a nice weekend!

CONDITIONING:

800m Run

30 Shoulder to Overhead

30 Front Squats

30 Power Cleans

800m Run

RX:  135/95

CASH OUT:

3 x 10 Weighted Good Mornings (45/35)

GYMNASTICS:

4 Rounds

5 Tempo Ring Rows

5 Tempo Push Ups

CONDITIONING:

5 Minute AMRAP

12 Wall Balls (20/14)

12 Deadlifts (185/135)

12 Burpees over the Bar

3 Minute Rest

5 Minute AMRAP

9 Wall Balls

9 Deadlifts (225/155)

9 Burpees over the Bar

3 Minute Rest

5 Minute AMRAP

6 Wall Balls

6 Deadlifts (275/185)

6 Burpees over the Bar

See you at the 5:30am class??

Conditioning:

3 Rounds:

30 MB Sit Ups (20/14)

20 Hand Stand Push Ups

2 Rounds:

50 Air Squats

40 Push Press (75/55)

30 Pull Ups

20 Box Jumps (24/20)

1 Round:

60 Dumbell Snatches (50/35… L+R =2)

60 Dumbell Lunges (50/35… L+R = 2)

CONDITIONING #1:

2 x 500m Row

CONDITIONING #2:

1 Minute ME Bench Press (135/95)

1 Minute ME Double Unders

:45 ME Bench Press

:45 ME Double Unders

:30 ME Bench Press

:30 ME Double Unders

STRENGTH:

Pause Push Presses

3 – 3 – 3 – 3 – 3 (progressive)

CONDITIONING:

8 Rounds

1 Minute AMRAP

8 CTB Pull Ups

8 Kettlebell Swings (55/35)

1 Minute Rest

CONDITIONING:

400m Run

16 Front Rack Lunges (115/75)

32 Toes-to-Bar

16 Front Rack Lunges

32 CTB Pull Ups

16 Front Rack Lunges

32 Handstand Push Ups

16 Front Rack Lunges

32 Burpees

400m Run

CASH OUT:

3 x :30 Hollow Holds with :30 rest between sets

Tonight is our first Mental Toughness Workshop at 6:45pm with Adam.  The topic is Motivation, Mindset, and Goal Setting.  This is something we ALL can use to get through our daily workouts!  Stop by and see what this is all about tonight!!

STRENGTH:

Bench Press

8 – 6 – 4 – 2

CONDITIONING:

5 Rounds

10 Shoulder-to-Overhead (135/95)

20 Box Jumps (24/20)

40 Sit Ups