3
Sep
Monday, September 4, 2023
Weekly Overview | Events/Classes | |
Monday | Long Conditioning | Labor Day Schedule: 7:30 AM – Open Gym 9 AM – WOD |
Tuesday | 3RM Back Squat (Fx: 5×3) | |
Wednesday | Strict Gymnastics | 5:45 PM – Core Flex |
Thursday | Snatch | |
Friday | Upper Body Pump | |
Saturday | Squad WOD | 7:15 AM – Seventh Heaven Comp WOD |
Sunday | Lower Body Functional Bodybuilding |
Conditioning
3 Rounds of 4:00 on/1:00 off
200m Run
20 Single Kettlebell Suitcase Lunge (24/16) (FX: 16/12) (RX+: 32/24)
15 Push-Ups (FX: 10)
Rest 5:00
3 Rounds of 4:00 on/1:00 off
20 Box Jumps (24/20)
20 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)
15 Toes to Bar (FX: 10)