Strength

i) Wide Grip Bench Press 6-6-6 (Ascending)

ii) Close Grip Bench Press 6-6-6 (Ascending)

MetCon

For Time:

21 Clusters (55/75#)

21 Pullups

15 Clusters (65/95#)

15 CTB Pullups

9 Clusters (75/115#)

9 BMU

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September 1st (Friday)

525am – Outdoor Bootcamp

625am – Outdoor Bootcamp

9am – Functional Fitness/Open Gym

5pm – Functional Fitness

September 2nd-4th

CLOSED

September 5th (Tuesday)

Regular Schedule

*See Zen Planner For Schedule Updates*

Strength

Sumo Deadlift 2-2-2-2-2-2 (Ascending)

MetCon

14 Minute AMRAP of:

50 T2B

40 KB Swings (1/1.5 Pood)

30 Bar Facing Burpees

20 HSPU

10 Power Cleans (155/225#)

MetCon (Steady State)

55 Minute AMRAP of:

30 Calories Assault Bike

400m Run

500m Ski Erg

600m Row

70 Double Unders

Lift

i) TnG Horst Pulls 3×15 (Ascending)

ii) TnG Hang Snatch Pulls 3×15 (Ascending)

iii) TnG Hang Snatch High Pulls 3×10 (Ascending)

iv) Pause Snatch 2-2-2-2-1-1-1-1 (Ascending)