The Weekly Preview!

The Weekly Outlook

*Special note that Labor Day is Monday and we only have two classes. They are at 8:30am and 10:00am to allow more time to properly warm you up for the workout and allow you to hit a longer Hero WOD.

The rest of the week will progress per norm, but we have our Clean Challenge kick-off potluck Thursday night at 6:30pm. For those doing the Clean Challenge this will be a great time to meet your teammates and talk to your coach.

Monday: Labor Day!!


2 Rounds for Time
200 Double Unders
50 Overhead Squats at 135/95
50 Pull-Ups
1 Mile Run


Strength: Push Press 2RM + 2×2 at 90% of 2RM

Conditioning: Deadlifts and Handstand Push-Ups


Weightlifting: Clean Complex

Conditioning: Squat Cleans and Burpees


EOMOM x 10min
Even: 40m Double KB Front Rack Carry at 70/53
Odd: 12 Ring Rows *Parallel to Floor

R: 5min

EOMOM x 10min
Even: 8 High Box Jumps *you choose the height
Odd: 12 Slam Balls at 50#/30#


“Sanitas Test #13”
For Time
100/80 Cal Row
R: 5min
50/40 Cal Row
R: 3min
21 Thrusters at 95/65
R: 1min
15 Thrusters at 95/65
R: 1min
9 Thrusters at 95/65

Rx+: 135/95


Power Snatch
12-9-6-3 at 60%, 65%, 70%, 75% of 1RM Snatch
*400m Run after each Set of Snatches


Close Grip Bench Press
As Every 3min for 18min
5 at 75%
3 at 80%
1 at 85%
5 at 80%
3 at 85%
1 at 95%

EMOM x 12min
1) 10-15 Push-Ups
2) 8-12 Strict TTB
3) 8-12 Bent Over DB Rows
4) :40sec HS Hold

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