Workout

3 rounds for max reps of:

Max rep pull-ups
Max rep bench press (0.75 x bodyweight)
Max rep squats in 1:00

Rest 5 minutes between rounds

Workout

As many rounds as possible in 7 minutes of:

5 triple-unders
3 thrusters (185/125 lb)

Workout

For time:

30 GHD sit-ups
30 burpees
1 mile run
25 GHD sit-ups
25 burpees
1 mile run
20 GHD sit-ups
20 burpees

Rest day or make-up day

Workout

For time:

75 clean and jerks (0.5 x bodyweight)

Workout

As many rounds as possible in 20 minutes of:

30 box jumps (24/20 in)
20 calorie bike
10 strict toes-to-bar

Workout

10 rounds for time of:

200m row
7 dumbbell push press (50/35 lb)
1 legless rope climb

Rest day or make-up day

Workout

12-9-6-3 reps for time of:

Back squat (1.5 x bodyweight)
Hang power clean (1.25 x bodyweight)

Workout

As many reps as possible in 18 minutes of:

3:00 max reps strict muscle-ups
3:00 rest
3:00 max handstand hold
3:00 rest
2:00 max reps strict muscle-ups
2:00 rest
2:00 max handstand hold
2:00 rest
1:00 max resps strict muscle-ups
1:00 rest
1:00 max handstand hold

Workout

21-15-9 reps for time of:

Calorie row
Thruster (pick load)

__________

Schedule Reminder

There is a limited schedule on Monday, September 1 in observance of Labor Day. Check Pike13 for class times.

Rest day or make-up day

_________

Schedule Announcement

Monday, September 1 will have a limited schedule in observance of Labor Day. Please check Pike13 for class times.

Workout:

L Arm Turkish Get-up 1, using heaviest weight per set
R Arm Turkish Get-up 1, using heaviest weight per set
L Arm Turkish Get-up 1, using heaviest weight per set
R Arm Turkish Get-up 1, using heaviest weight per set
L Arm Turkish Get-up 1, using heaviest weight per set
R Arm Turkish Get-up 1, using heaviest weight per set
Rope Climb 3-3-3, using heaviest weight per set

Alternate left arm and right arm attempts on the TGU if you prefer. For the rope climbs, climb to the “top”, control your descent, tap the floor with your foot, then head back back up without stopping. Pick a height for your “top” that allows you to complete 3 unbroken trips. If 3 trips up your rope is too easy, go legless. If still too easy, hold an L position.

Workout

4 rounds for time of:

30 wallball (20/14 lb)
30 sit-ups
400m run

_________

Schedule Announcement

Monday, September 1 will have a limited schedule in observance of Labor Day. Please check Pike13 for class times.

Workout

For load:

Bench press
5-5-3-3-3-1-1-1-1

Rest day or make-up day

Workout

As many rounds as possible in 20 minutes of:

10 strict pul-ups
25 ft weighted lunges (35/25 lb)
50 double-unders
25 ft weighted lunges

Workout

For time:

1,000m row
21 overhead squats (115/75 lb)
750m row
15 overhead squats
500m row
9 overhead squats

Workout

12-9-6-3 reps for time of:

Deadlift, 1.5x bodyweight
Push Press, 1x bodyweight

Rest day or make-up day

Workout

3 rounds, each for time of:
1 mile bike

Rest 5 minutes between efforts

Workout

7 rounds for time of:
15 hang squat cleans (pick load)
15 push-ups

Workout

For load:

Front squat
5-5-3-3-3-1-1-1-1

Rest day or make-up day

Workout

As many rounds as possible in 45 minutes of:

400m run
30 box jumps (24/20 in)
40 hip extension
50 lunges
400 m run
30 ring rows
40 kettlebell swings (53/35 lb)
50 sit-ups

Workout

In four 2-minute intervals:

Handstand push-ups
Echo bike calories

Then, for max reps:

Double-unders (cap 300)

M: 18-17-16-15
F: 15-14-13-12

Workout

3 rounds for time of:
300m row
20 thrusters (pick load)
12 toes-to-bar

Rest day or make-up day

Workout

“Death by Burpees” with a Twist

With a continuously running clock, perform:
Min 1: 2 burpee
Min 2: 4 burpees
Min 3: 6 burpees…
Min 8: 16 burpees*

*After the round of 16, continue holding 16 burpees on the minute for as long as possible

Workout

For load:

Clean and jerk
1-1-1-1-1