September 3 – 9, 2018

 

 

Bowling at Spare Time

Friday September 7th, 7-9PM

$25 per person (shoes included)

Sign up and pay at the front desk today!

 

When: Sundays, 12pm – 1pm, Sept 9, 16, 23, & 30

Who: All those interested in learning how to properly activate their Glutes in order to squat, lift, and run more effectively. (Men welcome)

Cost: $49/member, $59/non-member (personalized programs also available for an additional $29)

*Side effects may include a more round, firm, posterior as well as possible alleviation of mild lower back and/or knee discomfort.

Click Here to sign up!

 

 

Monday September 3, 2018

Labor Day

9:30 am Class only

For time:

20 Single arm DB or KB thrusters 50/35lbs

30 Pull ups

40 DUs

50 Burpees

40 DUs

30 TTB

20 SA DB/KB thrusters 50/35lbs

Tuesday

Back Squat

5 @ 9

5 @ 9 (load drop)

5 @ 9 (load drop)

Superset w/Hanging leg raises

then,

10-9-8-7-6-5-4-3-2-1

Hollow rocks

Squat Cleans 115/80lbs

Wednesday

Bench Press

5 @ 9

AMRAP @ Same weight

AMRAP @ Same weight

Superset w/Chin ups

Set 1: max reps

Sets 2, 3, and 4: 50%

then,

15min AMRAP

5 HSPUs

50 DUs

5 MUs

50 DUs

Thursday

200m Run, Jog back x 3

400m Run, Jog back x 2

600m Run

Friday

Split Jerk w/10 count pause in the finish position

1 @ 10

1 @ 10 (load drop)

1 @ 10 (load drop)

1 @ 10 (load drop)

then,

Medball madness

For time:

1 Lap around the building carrying medball

50 WBs

1 Lap around the building w/med ball

50 alt med ball lunges

1 Lap

Men: 20lbs

Women: 14lbs

*Each time you put the med ball down, perform 5 burpees.

Saturday

Partner “Death Race” (modified)

5 Rounds for time:

15/10 Cal Row

10 Burpees

*Each partner must complete 5 rounds. When 1 person has completed a full round, then the other may begin. 10 rounds total will be completed. 

*This wod is an individual CompTrain Benchmark wod. If you’d like to perform it as prescribed, do it without a partner and on the bike instead of the rower.

Sunday

For time:

800m Run

then,

2 Rounds

60 DUs

45 Air squats

30 Russian KBS 70/53lbs

15 Pull ups

then,

800m Run