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Week at a Glance:
Sept 16 - Sept 24

Sneak peek for the week...
all details available on our members app

Sat Sept 16, 2023

Lasagna” 

-LEVEL 3-
10 Sets (1 set every 2:30)
200m Run
10 Toes to Bar
3 Sandbag Cleans 
(Or 3 Power Cleans)

Sun Sept 17, 2023

"Penne"

-LEVEL 3-

150 Single Unders
30 Hang Dumbbell Clean and Jerk 
100 Double Unders
30 Hang Dumbbell Clean and Jerk 
50 Crossovers

-Mini-Pump-

Back & Biceps

Mon Sept 18, 2023

-STRENGTH-
3 Position Squat Clean
&
Push Jerk

 

"Buffalo Wild Wings"
-LEVEL 3-
12-9-6
Hang Squat Clean 
Burpee Chest to Bar

Tues Sept 19, 2023

"Parmesan Garlic"
-LEVEL 3-

20:00 AMRAP
15/12 Calorie Row
15 Bench Press (
15 V-Ups

-MINI PUMP-

Glutes

Wed Sept 20, 2023

-STRENGTH-
High Hang Snatch
+ Hang Snatch + Snatch
&

Overhead Squat
 

"Honey BBQ"
-LEVEL 3-
4:00 AMRAP
10 Power Snatch 
(MAX distance run in the remaining time)

 

-Rest 4:00 between AMRAPS-

 

4:00 AMRAP

400m Run
(Max Rep Power Snatch in the remaining time)
** Scoring: for part one, each 100m = 1 rep

Thurs Sept 21, 2023

-STRENGTH-

Strict Press

 

“Asian Zing”
-LEVEL 3-

100 Double Unders
40 Wall Balls 
100 Double Unders
30 Wall Balls 
100 Double Unders
20 Wall Balls 

Fri Sept 22, 2023

"Mango Habanero"

-LEVEL 3-

10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift

8/7 Calorie Echo Bike after each set 

-MINI PUMP- 

Chest and Triceps

Sat Sept 23, 2023

Nashville Hot” 

-LEVEL 3-
2:00 AMRAP
2 Rope Climbs
(Or 8 Strict pull Ups)
10/8 Calorie Ski or Row
MAX Rep Back Squats

-rest 1:00 between sets-


*4th round and on extend to
3 minutes.

(continue until 75 reps of Back Squats are complete)

-MINI PUMP- 

Arms & Shoulders

Sun Sept 24, 2023

"Thai Curry"

-LEVEL 3-
Every 2:00 (8 sets)
12 Box Jump Overs 
16 Wall Ball Sit Ups

FREE TRIAL DAY
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