Workout

“Amanda”

9-7-5 reps for time of:

Muscle-ups
Squat snatches (135/95 lb)

Workout

Every 3 minutes for 21 minutes for load of:

1 power clean + 1 hang squat clean + 1 shoulder-to-overhead

Workout

4 rounds for max reps of:
1:00 double-unders
1:00 calorie row
1:00 dumbbell push press (35/25 lb)
1:00 rest

Score is total reps completed.

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Labor Day Schedule

We will have a limited schedule on Monday, September 2. Classes will be held at 8:00 a.m. and 9:00 a.m. only. Please view the schedule and sign up in advance on Pike13.

Rest day or make-up day

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Labor Day Schedule

We will have a limited schedule on Monday, September 2. Classes will be held at 8:00 a.m. and 9:00 a.m. Please view the schedule and sign up in advance on Pike13.

Workout

For load:

Deadlift
7-5-3-1-1-1

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Labor Day Schedule

We will have a limited schedule on Monday, September 2. Please view the schedule and sign up in advance on Pike13.

Workout

21-15-9 reps for time of:

Pull-ups
Burpees

Workout

As many reps as possible in 10 minutes of:
3 wallballs (20/14 lb)
3 box jumps (24/20 in)
3 kettlebell swings (53/35 lb)
4 wallballs
4 box jumps
4 kettlebell swings
5 wallballs
5 box jumps
5 kettlebell swings…

Continue adding 1 rep per round until time elapses.

Rest day or make-up day

Workout

7 rounds for time of:
5 overhead squats (135/95 lb)
10 D-ball over-the-shoulder (100/70 lb)
15 GHD sit-ups

Workout

Team relay, for time:
4 x 400m run