Strength

Back Squat 8×3 (Ascending)

MetCon

21-15-9 For Time of:

Calories Assault Bike

T2B

Weighted Box Step Overs (W: 20/35 M: 24’/50#)

Strength

Superset 3 Sets of:

6/Side SA DB Chest Press (50/70#)

6/Side SA Bent Over Row (50/70#)

30s Weighted Plank (Hands – 45#)

MetCon

3 Rounds For Time of:

400m Run

15 HSPU

12 KB Swings (1.5/2 Pood)

9 CTB Pullups

[21 Minute Time Cap]

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Thursday

525am – Mobility & Midline

9am – Functional Fitness

10am – SimplyFIT

Friday

CLOSED

Saturday

CLOSED

Sunday

CLOSED

Monday

CLOSED

Tuesday

10am – SimplyFIT

12pm – Functional Fitness

5pm – Functional Fitness

Wednesday

Regular Hours

**See Zen Planner For Schedule Updates**

Olympic Lifting

i) 15 Minutes To Establish A Heavy Single of:

Hang Squat Snatch (2) + TnG Power Snatch + OH Squat (2) + Snatch Balance

ii 15 Minutes To Establish A Heavy Single of:

TnG Power Clean (2) + Split Jerk (2) + Front Squat (2) + Split Jerk (2)

MetCon

For Time:

21 Burpee To Target (4/6″)

–60s Rest–

15 Burpee To Target (4/6″)

–60s Rest–

9 Burpee To Target (4/6″)

[9 Minute Time Cap]

MetCon

On Every 3rd Minute For 15 Sets Perform:

1 Wall Walk

8 Calories Assault Bike

8 Box Hops (16/20″)

8 Shuttle Sprints (20′)

8 Crossover Skips