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