Strength
Every 3:00, 5 Sets
4 Strict Press
1-3) 75-80%
4-5) 80-85%

Superset Accessory (3+ out of 5 sets)
5/5 30X-Tempo Bodyweight Bulgarian Split Squats

Conditioning
AMRAP 10
20 Goblet Lunges (50/35) (FX: 35/20)
10 Handstand Push-Ups (FX: 6) (RX+: 5 Strict + 5 Kipping)
2 Rope Climbs (FX: 1)

Ring Muscle-Up Clinic at 5:45 PM tonight! Sign up on ZenPlanner.

Conditioning
Every 2:30, 3 Rounds
1) 500/400m Row (FX: 400/300m) (RX+: 550/450m)

2) 300m Run (FX: 200m) (RX+: 400m)

3)
100 Double Unders (FX: 80) (RX+: 120)
AMRAP Burpee Box Jump Overs (24/20)

4) Rest
*Score is total Burpee Box Jump Overs

Strength
Every 3:00, 5 Sets
3 Back Squats (80-85%)

FX:
5 Back Squats
1-3) 70-75%
4-5) 75-80%

Superset Accessory (3+ out of 5 sets)
:20-:30 PVC Lat Stretch (each side)

Conditioning
For Time:
40 Wall Balls (20/14) (RX+: 50)
40 Toes to Bar (FX: 25) (RX+: 50)
40 Wall Balls (20/14) (RX+: 50)
*10:00 Cap

Struggling with any aches or pains? Dr. Zac Cohen and his team from Cohen Health & Performance in McLean (specializing in injury rehabilitation, performance training, and physical therapy) will be at the gym from 5-6:30 PM tonight doing free evaluations! Come stop by if you have questions or want an evaluation.

Strength
Every 2:00, 9 Sets
1-3) 3 Power Snatch (65-70% of 1RM Snatch)
4-6) 2 Power Snatch (70-75%)
7-9) 1 Power Snatch (↑)
*Reset between reps

Conditioning
“Isabel”
For Time:
30 Snatches (135/95) (FX: 95/65)
*8:00 Cap
*Compare to 9/26/22

Yoga cancelled today! See you next Sunday!

Strength
Every 3:00, 4 Rounds
10 Bent Over Row +
10 30X-Tempo Dumbbell Bench Press

Conditioning
AMRAP 12
7 – 50’ shuttle runs
21 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)
63 Double Unders (FX: 42)