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)